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
MFLH x RCFMB (No Measure)
3 sets:
4 Calorie Machine
6/6 Bend and Extend
8 Squat to Sissy Squat
~into~
7 Clean Pulls
7 Pull Unders
7 Squat Cleans
7 Jerks
Complex (Weight)
9min EMOM
Squat Clean and Jerk
*Work up to 70-80%
MFLH 030424 (AMRAP – Reps)
EMOM 20:00
Minute 1: 6 Clean and Jerk (135/95)
Minute 2: 12 Chest to Bar Pull-Ups
Minute 3: 60 Double-Unders
Minute 4: 18/14 calorie Row
Notes: for today’s EMOM, the goal is to hammer efficiency of these movements, under fatigue.
On the Clean and Jerks, these would ideally be six touch and go reps, working on smooth, barbell cycling.
The chest to bar pull-ups should be done in clusters of sets, whether that is 12 unbroken reps or three sets of four reps, the goal here is to work movement efficiency within the chest to bar pull-ups, have athletes scale down to chin over bar, pull-ups, or banded strict pull ups, if needed.
For the double unders, look to get the athletes, jumping in the most efficient way possible, which would be minimizing airtime off of the ground and keeping hands and elbows tight to the body to minimize shoulder fatigue during the double unders.
The Row Portion of this EMOM is going to be the work minute. To hit the prescribed number of reps of 18/14 cal, athletes are going to need to push the pace to get this done.
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