Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

040924 (AMRAP – Reps)

Every 1:30 for 6 sets

20/16 cal row sprinting

Rest 3’

Every 4’ for 4 sets

350/250m row

10 burpees over the rower

15 t2b

Buy out:

40 knee tucks on rower

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

MFLH 040924 (AMRAP – Reps)

EMOM x 30:00 (6 sets)

Station 1: 18/14 Calorie Row

Station 2: 8 Burpee Box Jumps (24/20)

Station 3: 8 Shuttle Runs (25/25 = 1)

Station 4: 6-8 Bar Muscle Ups + Max

Crossover Single Unders

Station 5: Rest

NOTES: Today’s EMOM is a mix of cardio and skills. What we’re looking for is going to actually translate to about 90 seconds of work and 30 seconds of rest between the row and going straight into the bbj.

After that you’ve got basically 2 minutes of work followed by 1 minute of rest with the shuttle runs to the Bar Muscle-Up crossover station. We want you maintaining consistent paces on the row and shuttle runs that end up taking around 50-55 seconds. Modify the Bar Muscle-Up to 8-12 reps of any Pull-Ups variation. Modify

accordingly to meet the intended stimulus

For Completion

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

Warm Up 040824 (Checkmark)

10min to complete

3 sets

20 Mt. Climbers

10 squat to sissy squats

10 scorpions

5 inch warms

Front Squat (5×5
Work up to 70-75%)

MFLH x RCFMB 040824 (Time)

Every 7:00 x 2 sets:

20 Wallballs 20/14

50′ Bear crawl (25’ fwd,25’ bwrd)

50′ DB Front Rack Walking Lunges

50′ Bear crawl (25’ fwd,25’ bwrd)

20 Wallballs

50′ Bear crawl (25’ fwd,25’ bwrd)

Rx 50/35lb dumbbell

NOTES: Today’s workout is a spin on an old team quarterfinal workout.

This one is all about moving fast. It’s a sprint rest workout. Push the pace.

Aim for unbroken reps on all movements and try to take a chance on those handstand walks kicking up sooner than you might want to. Modifiy the Handstand Walk to 5 Wall Walks and the Pistols to DB Box Step Ups. Target time each set is 4-5 minutes. Modify accordingly

For Completion

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

040724 (Time)

4 rounds

400m run

20 H.R. Push Ups

20 Sit ups

20 RKBS 24/20

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

040524 (Time)

7 Rounds

20 wallballs

15 RKBS

10 cal Bike

Buy out

5min of core

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

MFLH Circuit (Checkmark)

A2

Barbell Floor Press

5 × 10

A2

Chin Up

5 × 10

MFLH 040424 (Time)

15 Line Facing Burpees

2 Shuttle Runs

20 Line Facing Burpees

3 Shuttle Runs

25 Line Facing Burpees

4 Shuttle Runs

30 Line Facing Burpees

5 Shuttle Runs

25 Line Faing Burpees

4 Shuttle Runs

20 Line Facing Burpees

3 Shuttle Runs

15 Line Facing Burpees

2 Shuttle Runs

NOTES: this workout is 100% a burpee workout so it’s all about maintaining your pace on those and not letting them drop off during the rounds fo 25, 30, and 25. Smooth is fast here.

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

8min to perform

2 rounds

10/10/10 PVC pipe rotator work

10/10 bend and extend

10 Drop squats

then

Snatch High Pull

Muscle Snatch

P. Snatch

Power Snatch (Weight)

Every 90 seconds, for 12 minutes (8 sets of):

2 P. Snatches @70-80%

NOTES: Only add load it your lifts are mechanically sound. Each athlete, regardless of experience, should focus on technique before load.

MFLH 040424 (Time)

For time:

30 Calorie Row

20 Burpee Box Jump Overs (24/20)

10 Snatches (185/125)

Time cap: 7 minutes

NOTES: This one is all gas and no breaks. The nice thing is afterwards you can athletes take a look back to the leaderboards in 2022 and see how their score staked up up against those times. Best times in the world were 2:14 for males and

3:03 for ladies which are insane times. Regardless of that this one is a full out sprint. Hammer the row, crank out the burpee box jump overs as fast as possible, then grip and rip on the barbell. If needed, have athletes modify loading on the Barbell to a weight that is challenging, yet movable for the 10 reps.

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

040424 (AMRAP – Reps)

Every 6min for 24min

A) 500m row

50 DUbZ

18 Devil Press

B) 500m row

20 cal ski erg

25 Box jumps

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

MFLH CArdio Party 040324 (No Measure)

3 Rounds:

10:00 @ Easy Pace (Every 2:00

complete a 10 second burst)

200′ farmers carry

100′ Walking Lunges

NOTES: For today’s Cardio Party, the main pacing for each 10:00 block should be a pace you can hold for 15 minutes. Each 10 minute block will begin with a 10 second burst, and should be at a 90ish percent effort.

The goal is to get your breathing under control as quickly as possible so dial into the cadence of your breath. The SB should be challenging to complete the 200′ unbroken. The walking lunges are meant to be smooth and steady, almost like active recovery.

Announcements

RCFMB x MFLH

We’re thrilled to announce our partnership with

Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – MB Conditioning

060523 (No Measure)

0’-10’
3 rounds
40 air squats
30 push ups
20 sit ups

10’-15’
800m run

15’-20’
50/40 cal bike

20’-30’
50 kb swings
50 kb lunges
50 kb sdhp
50 kb goblet squat