CrossFit – Mon, Mar 4

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.