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 (Checkmark)

Warm up:

2 rounds

30 Mt. Climbers

10 bent arm scorpions

15 DB Flys on med ball

10 Front Squats

Then

1 Round

30 Jumping jacks

10 Clean Pulls

30 High knees

10 Pull Unders

30 butt kickers

10 squat cleans

Running Iron (Checkmark)

5 Squat Cleans 185/125

20 Push ups

400m run

4 Squat Cleans 195/130

20 Push ups

400m run

3 Squat Cleans 205/135

20 Push ups

400m run

2 Squat Cleans 215/140

20 Push ups

400m run

1 Squat Cleans 225/145

20 Push ups

400m run

Notes/stimulus

*** settle in when it comes to the squat cleans. Not a lot of volume; 15 reps in total. So make sure you set up correctly for each rep to execute. Especially at the heavier loads.

** Kepp your core as tight as possible on the Push ups. This will allow you to speed through the ascending portion of the push up. Break them up as need especially on the latter round.

*Keep the run pace at a competitive pace. Don’t sprint as you will be back to the squat cleans right after.