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 041724 (Time)

For time:

5k Row / 5K Ski ERG / 10k Bike ERG /

300 Calorie Echo Bike

E2MOM 5 x Burpees (over rower if you re using a rower)

*set monitor

NOTES: pacing pacing pacing. This one is all about finding a pace that you can get uncomfortable but stay in that place for 20 to 25 minutes.

The Burpees every two minutes are a big inconvenience. The goal is to transition quickly in and out of the machine get them done as fast as possible and get right back to work on the machine. Every second counts in this one.

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

041624 (Time)

1000m row

100 Push Ups

500m row

50 Box Jumps

1000m row

100 sit ups

500m row

50 sit ups

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)

2rounds

150 m row

10/10 bend and extend

10 squat to sissy squat

150m row

10 scorpions

10 upward downward dog

10 Kick ups

MFLH 041624 (Time)

For time:

500-meter row or ski

25 Handstand push-ups

50 wall-ball shots (20/14)

– rest 4:00 –

50 wall-ball shots (20/14)

50 H.R. push-ups

500-meter row or ski

Time cap: 25 minutes

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

041524 (AMRAP – Reps)

5 rounds

1min of work:1min of rest

A) 200m run

Max Burpees

B) 200m run

Max pull ups

C) 200m run

Max DB Thrusters

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 (AMRAP – Reps)

Every 90sec for 9min

A) 20 Mt. Climbers

10 Knee Rotations

5 Squat Jumps

B) 10 Bottom of the Burpee

10 Top of the Burpee

5 Kip Swings

Front Squat (5×3 work up to 72.5-82.5%)

MFLH 051524 (AMRAP – Reps)

5 sets: (20:00)

2:00 ON / 2:00 OFF

10 Burpees Over Bar

10 Front Squats (185/125)

Max C2B Pull ups/Pull-Ups with remaining time

NOTES: for today’s work out, we are looking to get hey solid amount of time to work through the ring muscle ups. Stay low to the ground on the lateral Burpee’s over the bar.

Take a breath before picking up the barbell for the front squats with the intent of hitting all 10 reps unbroken.

Look to be done with the Burpee’s and front squats in around 1:00 to

1:10 seconds. Unless you have the capacity to do 15+ on broken ring muscle ups these are most likely going to be broken up into 2-3 smaller manageable sets. Modify the loading on the front squats that is challenging but 10 unbroken is doable.

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

041424 (AMRAP – Rounds and Reps)

30min AMRAP

500m row

400m run

30 Air Squats

20 RKBS 32/24

10 Pull ups

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

041324 (AMRAP – Rounds and Reps)

22min amrap

Teams of 2

30 Alt DB Snatch 50/35

30 Burpees

30 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 – MB Conditioning

041224 (Time)

12’ EMOM accessory work

A- wall sit

B- plank hold

C- dead hang hold

D- rest

Rest 2’

50 DB lunges (25/25)

25 burpees over the DB

50 DB push press (25/25)

Rest 2’

50/40 cal row

Rest 2’

30 DB thrusters (15/15)

15 burpees over the DB

30 single arm devil press (15/15)

15 burpees over the DB

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.