Announcements
REGISTER FOR THE 2024 OPEN
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
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 (AMRAP – Reps)
20/15 Calorie Machine
2 rounds
10 Worlds Greatest (10 each side) *
10 Kip swings
10 Med ball Clusters
Then
5 reps each on coaches command
Clean Pull
Front squat
Clean pull under
Squat clean
Cleans (Weight)
6min AMRAP (partner)
1 Squat Clean each
Increasing weights every set by 10lbs after every rep
Beginning at 135/95
MFLH 031124 (AMRAP – Reps)
EMOM 20:00
Minute 1: 15/12 Calorie Row
Minute 2: 1 Round of Cindy
Minute 3: 15 SDHP (75/55)
Minute 4: REST
Notes:
For today’s EMOM, with the rowing, the pull ups, and the snatches, this may get a bit grippy by the end.
Athletes should finish on the rower in under 50 seconds.
One round of Cindy consists of five pull-ups, 10 push-ups, and 15 air squats.
For the 15 SDHP at 75/55 lbs, 1 want to maintain as big a sets as possible. So whether that is completing 15 reps unbroken, or breaking it up into some thing like 10 and five, touch and go reps are the goal here in this conditioning piece.
With going into a rest minute, see if athletes can push for 15 unbroken reps every time.
From a logistical standpoint, have athletes start in groups at different stations, and have them rotate in order of how the workout is written.
For example, if an athlete starts on the jump rope, they will move to the rower next, and then to the barbell, etc..
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