CrossFit Mile Zero – CrossFit

Russian Kettlebell Swing (5×12)

*Build to a moderate weight; stay the same or build across

Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing.

Single leg DB Romanian Deadlift (5×6/6)

*Rest 1:00-1:30 b/t sets

Focus: Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.

Single leg DB Romanian Deadlift
https://youtu.be/BHYebFKHBNg

Workout

Ron Weasley (Time)

Freedom (Rx+)

6 Rounds for Time

50m DB Farmer Carry (50/35)

100m Run

10 Chest to Bar Pull Ups

Independence (Rx)

6 Rounds for Time

50m DB Farmer Carry (35/25)

100m Run

10 Pull Ups

Liberty

6 Rounds for Time

50m DB Farmer Carry (25/15)

100m Run

10 Banded Strict Pull Ups

Goal: 8-10 Minutes

Time Cap: 12 Minutes

Keep transitions quick with short breaks in between.

Unbroken farmer’s carry each round.

Pull ups in 3 sets or less.

Single leg DB Romanian Deadlift (5×6/6)

*Rest 1:00-1:30 b/t sets

Focus: Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.