CrossFit Mile Zero – CrossFit

Strength

Deadlift (7×3, last 2 sets at 75%)

Ring Push-ups (7×3-5)

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

Focus: Set up a pair of rings on a pullup bar and lower them until they are 2-3 inches from the floor. Assume a pushup position on the rings, with the hands/rings positioned below the shoulder and feet on the floor. Maintaining an engage core throughout, lower into a push until the chest makes contact with the top of the rings and then push up. Elevate the height of the rings to make this movement easier.
Adjust to push ups/negatives or ring dips if able.

Key West Crippler (Time)

Fitness

25 Russian Swings

25 Sandbag Deadlifts

800m Row or 600m Run

Performance

30 Russian Swings (53/35)

30 Sandbag Deadlifts

1000m Row or 800m Run

Compete

30 American Swings (53/35)

30 Sandbag Deadlifts

1200m Row or 1000m Run

Goal: 6-8 Minutes

Cap: 10 Minutes

Aim for unbroken.

Hamstrings will be on fire heading in to the run/row.

Start the pace hard and finish harder!