CrossFit Miami Beach – CrossFit
Metcon (No Measure)
Skill W/U
12min of work
Max HS Hold
6 strict Ring Dips
6 strict T2B
BankHead (Time)
4 Rounds
400m Run
16 Box jump overs
14 Russian KBs 32/24
12 S2OH 115/85
Hyrox Conditioning 092418
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Warm-up
Drills across the Gym
Sampson Stretch, walking knee to chest, leg kicks,
High knee, butt kicks& C skip
8 min to complete
800m Run
30 wall Balls
6 min to complete
600m run
20 Ball slams
5 min to complete
400m run
10 BB bear complex
4min to complete
200m run 25 Burpees
3min rest
50 cal on the bike
MB Crossfit 092418
CrossFit Miami Beach – CrossFit
Metcon (Weight)
Barbell work
Every 12sec for 6min
1 cluster 135/95
This could be Hell (AMRAP – Reps)
7 Rounds
30sec DuBz
30sec Burpees
30sec Pull Ups
30sec of rest
MB Crossfit
CrossFit Miami Beach – CrossFit
Metcon (Time)
For time:
100 squats
15 HSPU
75 squats
15 HSPU
50 squats
15 HSPU
25 squats
15 HSPU
Mb Crossfit 092218
CrossFit Miami Beach – CrossFit
Metcon (Time)
Teams of 2
Teams of 2 follow the leader
Section 1
15 cal Bike or Row
30 wall balls 20/14
Section 2
15 cal Bike or Row
30 Push Press
Section 3
15 cal Bike or Row
30 Ball Slams
Section 4
15 cal Bike or Row
30 ring dips
Section 5
15 cal Bike or Row
30 Burpees
Hyrox Conditioning 092118
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Warm up
Coaches choice game
50 full KB swings
50 box jumps
100m run
40 v-ups
40 lunges
100m run
30 cal row
30 plank jacks
100m run
20 cal bike
20 sdhp
100 run
10 DB thrusters
10 Man Makers
100m run
MB Crossfit 092118
CrossFit Miami Beach – CrossFit
Metcon (Time)
Every 3min for 24min
200m Run
7 Power Cleans 135/95
10 Pull ups
Hyrox Conditioning 092018
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Warm up
400m run
2rds
10 Sampson
5 inch worms
10 scorpions
Each sec 3 rds 40on/20off
w/ 1 min rest btwn 2xDB
sec1
Hang squat clean and Jerk
Alt curls
OH Hold
Sec2
Push- up row
Skull crushers
Alt floor press
Sec3
DL
Front squats
Alt bent over kick backs
Core 100 atomic sit ups
MB Crossfit 092018
CrossFit Miami Beach – CrossFit
Weightlifting
Metcon (Weight)
Bar work
5×5
OH Squats (off Rack)
Increase weight after each set
15min
Metcon
Dirty Dozen (AMRAP – Rounds and Reps)
12min amrap
12 DB Snatches
12 DB Goblet Squats
12 T2B
12 DB lunges
Hyrox Conditioning 091918
CrossFit Miami Beach – Hyrox Conditioning
Metcon (No Measure)
Warm up
4rds bike or row
20 sec arms
20 sec legs
20 full body
10min to complete
100 burpees
Every time you brake 5 slam balls
Into
6min AMRAP
20 Alt DB snatch
20 revers lunges
20 T2B
3min REST
10min to complete
100 wall balls
Every time you brake 5 pass throughs (off KBs)
Core
3x max wall sit holds
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