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)

General warm up

10min amrap

10 Sonics

10 90/90

10 Prone int/ext rotation

10 Drop Squats

10 Kip swings

Barbell Work

•Snatch Pull

•Muscle Snatch

•OH Squats

•Snatch Balance

•Snatch

MFLH 041224 (AMRAP – Reps)

15:00 Clock…

15 Toes to Bar

15 Squat Snatches @ weight 1

15 Toes to Bar

12 Squat Snatches @ weight 2

15 Toes to Bar

9 Squat Snatches @ weight 3

15 Toes to Bar

6 Squat Snatches @ weight 4

15 Toes to Bar

Max Squat Snatches @ weight 5

Rx Loading

Weight 1- 95/65

Weight 2- 135/95

Weight 3- 155/105

Weight 4- 165/115

Weight 5- 185/125

Modified loading

Weight 1- 60%

Weight 2- 70%

Weight 3-75%

Weight 4- 80%

Weight 5- 85%

NOTES: For today’s workout we’ll be looking to get as much time at the final barbell as possible. To do so the best strategy is going to be hitting all sets of toes to bar in ideally 1-2 sets. I suggest going with singles on the barbell. For athletes that have a tough time with mobility and the squat snatch, have them perform either power snatches or squat cleans as an alternative. Modify accordingly in a way that gets athletes into that Final barbell.

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 (Checkmark)

General warm up

Every :90sec for 6min

10 Mt climbers

10 H.R. Push Ups

10 Air Squats

5 Kip Swings

Barbell warm up

2 rounds

5 reps each

•Clean Pulls

•Front squats

•Pull Unders

•squat Cleans

•press

•jerks

3 position complex (6 Rounds for weight)

Every 2:00 x 6 sets:

3-Position Clean + Jerk (Mid Hang + Low Hang, Floor)

*building to a heavy complex

MFLH 041124 (Time)

2023 QF Workout

3 sets:

Against a 3 minute clock, perform as many reps as possible of:

400 Meter Row

10 Shoulder to Overhead (185/125lbs)

Max Chest to Bar Pull-Ups or Pull Ups in the remaining time.

– rest 3:00 –

NOTES: Today’s workout is another old quarterfinals team workout. It’s from one last year. This one is all gas. Hammer the row, go unbroken on the barbell, then quick reps on the C2B Pull ups. Use that 3 minute rest to regain composure then it’s time to hit it hard again. A good goal is to try and get about 60 seconds on the rope during each of the 3 sets. That 1:1 work:rest should be sufficient for allowing you to hit each of the three sets with max effort.

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

041124 (Time)

0-12 min complete:

1200m run

50 wall balls

50 hollow rocks

12-22 min complete:

800m run

50 wall balls

40 push ups

22-30 min complete:

400m run

50 wall balls

30 ring rows

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

041024 (Time)

3 rounds

25/20 cal bike

20 Alternating DB snatch

15 box jump over

Rest 2’

40/35 cal bike

35 DB snatch LEFT arm

50 DB box step overs

35 DB snatch RIGHT arm

40/35 cal bike

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 041024 (AMRAP – Reps)

8 sets (48 minutes)

Minutes 0-3: 750/600m Row or Ski

ERG, Or 1500/1200m Bike ERG or 35/25cal echo bike

Minutes 3-6: 15 Barbell Floor Press +

12/12 Single Arm DB ROW

NOTES: today’s workout is a good brand of cardio and upper body push pull. Effort on the machine needs to be at a moderate pace and it is expected that it will take the entire three minutes to complete. Within the next three minute window athletes will need to complete 15 Barbell Floor press and then 12 per side single arm dumbbell rows. Choose loading that is challenging but athletes are able to go unbroken for the majority of the work out. The Push Pull section should take no longer than 2 minutes. Modify accordingly

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