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“Miami Vice“

Synergy Fitness – CrossFit

Context: Competition


Ankle (playlist video here)

Skill Warm Up

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (AMRAP – Rounds and Reps)

“Miami Vice“

16 minute AMRAP (as many reps as possible)

With a partner

500m Row (each partner must go)

then max rounds

15 high box jumps (Performance: 28” / Athletic*: 24” / Health: 20”)

15 push presses (Performance: 115lb / Athletic: 75lb / Health: 55lb)

15 knees-to-elbows

At the 8 minute mark each partner rows 500m again and then picks up on the AMRAP where they left off.

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3 – 6 rounds. Scale up: 135/85lbs

Compare to: December 5, 2015
Coaching Tips: Only the row is required for both partners. Everything else can be split up as desired. Make sure you talk to your partner and have a plan on what you want them to do more of as well as what you want to do more of. Hardly any teams should split this 50/50 on everything. Everyone has strengths and weaknesses, it is okay to be honest about when you’d like to avoid a movement or too much of a movement when your partner can help with it. The same thing goes for total volume, if one partner is much ‘fitter’ than the other, they can do a bit more of the work and get a bit less rest so you both get the most out of the WOD!


Metcon (Time)

With a partner, 20 burpee pull ups, 20 kb suitcase lunges, 2 rounds

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