Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.

Book your session today!

Reebok CrossFit Miami Beach – CrossFit

Warm up (No Measure)

Warm up:
10min amrap
5/5 PVC Pipe Over Unders
10 Toe Touches with the Toes elevated
5/5 loopy rows
5 bent over rows
5 Kip Swings

Kief (AMRAP – Rounds and Reps)

5 sets
3min amrap: 1min rest
12 Pull Ups/ring rows
9 Bar Hopping Burpees
6 Deadlifts 225/155

Notes/stimulus
*** For those that have trouble with grip strength or rhythm of pull ups; break up the reps from the jump.
**No need to Sprint through the burpees. Stay steady.
*Reps scheme for the deadlifts isn’t much but still needs to be respected. Set yourself up properly. Keep your tension through out your midline. Shouldn’t break these reps up in more that 2 sets.

Announcements

BOOK YOUR RECOVERY SESSION HERE

Looking to improve your recovery game?

We’ve partnered up with Movement is Life and Maribel Rojas!

Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.

Book your session today!

Reebok CrossFit Miami Beach – CrossFit

Warm up 080123 (No Measure)

Warm up:
8min amrap
20 Knee rotation
5/5 figure 4 rotation
10 squat to sissy squat

Barbell work 080123 (No Measure)

Barbell work
10 Clean High Pulls
10 Muscle Cleans
10 Power Cleans
*first 3 reps of each movement on coache command.

Outta My Mind (Time)

Fort time:
2 Rounds
100 Dubz
50 Step Ups 24/20”
25/20 Cal Bike
10 P. Cleans 205/135

Notes/stimulus
*** stay relaxed on the double unders. Being tense will be your biggest enemy.
** Find a Rhythm on the step ups. By far the longest part of the work out. Keep a good pace. Same with the Cal Bike.
*Make sure you set up correctly for your P. cleans. By this time your legs will be loaded and heart rate will be up. Barbell will feel much heavier than what you warmed up to.

Reebok CrossFit Miami Beach – CrossFit

Warm Up 073123 (No Measure)

Warm up
10min amrap
20 Hollow rocks
10 Crab Bridges
10/10 halo’s
10 banded Good Morinings
10/10 Banded Presses

Skill 073123 (No Measure)

Skill:
3×10 Ring rows
3×5 Ring M.U. transitions
3×3 Kipping C2B

Notes
*** On Ring Work keep the rings as close to the ribs. This is the same for dips and M.U. Transactions. Focus on pulling the rings through the rib cages just below the sternum (breast plate)

Bumpers (AMRAP – Rounds and Reps)

16min amrap
100m run
15 S2OH 115/85
20 Russian KBS
25 sit ups
30 Air squats

Notes/stimulus
**** Run is short. Should be a nice stride not a jog.
***S2OH is tricky. Weight is not heavy but the volume is pretty high for unbroken reps. Push press will definitely be faster but heart rate will spike up. Jerks are more efficient but you will increase your time under tension so fatigue will set in. Break them up if need be.
** Russians should all be unbroken. Heart rate will be up but hold on.
*Move with a purpose on the sit ups and squats. Body weight movements should not slow you down.

Reebok CrossFit Miami Beach – MB Conditioning

073123 (No Measure)

Every 1:30 for 6 sets

6 shuttle runs (down and back = 1)
7 burpees

Rest 2’

4 sets

2’ on 1:30’ off

A- 10 db front squat
10 db push press
10 burpees over the db

B- 10 db hang clean and jerk
10 t2b
10 burpees to target

Reebok CrossFit Miami Beach – CrossFit

073023 (AMRAP – Reps)

10 rounds
10 Cal Bike
10 alt DB Snatches 50/35
*max push ups

Notes/stimulus
*** Use your legs as much as possible on the Bike to reserve your upper body.
** slow down your Snatches and breathe at the top of ever snatch.
*speed through your push ups to decrease your time under tension.

Reebok CrossFit Miami Beach – CrossFit

Warm up 072823 (No Measure)

Warm up:
8min amrap
20 Heel Drives
10 Prone internal/external rotation
10 Squat to Sissy Squat
10 Dubz

Barbell Work 072823 (No Measure)

Barbell Work:
10 Snatch High Pulls
10 Muscle Snatch
10 P. Snatch
*First 3 reps of each movement on Coaches Command

Lance (Time)

100 Dubz
30 P. snatches 75/55
15 Cal Bike
75 Dubz
15 P Snatches 135/95
15 cal Bike
50 Dubz
5 P. Snatches 165/105
15 Cal Bike

Notes/stimulus
****Control your breathing!!
***Heart rate will shoot up after the Dubz. Break up the first set of Snatches. Lighter weight can be sneaky.
** Bike is the Bike. Get uncomfortable because there’s no comfort. Rather get through these calories fast than slow.

Reebok CrossFit Miami Beach – MB Conditioning

072823 (AMRAP – Rounds and Reps)

25min amrap
500m row
400m run
30 DB Snatches
20 cal Bike
10 K2E

Reebok CrossFit Miami Beach – CrossFit

Warm up 072723 (No Measure)

Warm up:
Banded Mobility

Skill 072823 (No Measure)

Skill:
3 Sets
3 3 second Neg HsPU
10 KB High pulls
10/10 inverted KB Press

Troll (AMRAP – Rounds and Reps)

16 Min amrap
50 sit ups
30 Lunges
10 single arm. Devil press

Notes/stimulus
*** This is all about the moving. Lunges and sit ups are busy work to fatigue you.
** This is a good amount of volume so don’t try and speed through this. STAY STEADY

Reebok CrossFit Miami Beach – CrossFit

Warm up 072623 (No Measure)

Warm up
10min amrap
20 Knee rotation
10 Prone internal to external rotation
10 Mountain Climbers
10 Banded Pull aparts
10 Banded OH Squats
5 Kip Swings

Make Way (Time)

3 rounds
400m run
10 OH Squats 135/95
9 Pull ups
6 C2B Pull ups
3 M.U.

Notes/stimulus
*** Stay comfortable on the run. Heart rate should be moderate.
** Over head Squats shouldn’t be done in more the 2 sets. Don’t pick up the bar til you’re ready.
*Break up the pull up complex as needed. Holding on to unbroken reps can get difficult deeper into the wod as your shoulders get fatigue

Reebok CrossFit Miami Beach – CrossFit

Warm Up 072523 (No Measure)

Warm up
2 Rounds
20 calf raises
20 Toe Raises
10/10 Bend and Extend each leg
10 Banded Cat Cow
10 Dive Bombers

Top Rep (AMRAP – Reps)

3 sets
8min of work: 2min of rest
1000m row
40/30 cal bike
Remaining time max Burpee Box jump overs

Notes/Stimulus
*** This wod is about maintaining consistency during the Row and Bike. Keep an eye on your stroke rate and your watts. Should be relatively the same each round.
** Burpee Box Jumps is all grit work!!! Nothing about this is comfortable by the time you get to this. Just move!!!