CrossFit Mile Zero – CrossFit

Upper Body Giant Set

4 Sets

10 Bench Press 21X1 (building to RPE 7)

10 DB Lateral Raise 20X0

10 DB Arnold Press

:30/:30 Wall Prayer Stretch

Bench Press

Standing DB Lateral Raise

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

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

Focus: While standing, hold a dumbbell in each hand with dumbbells slightly in front of the body. Raise the dumbbells to the side, focusing on leading the movement with the elbows and not the hands. Arms should stay slightly bent throughout the movement and hands should stop at the level of the shoulder/elbows. Keep weight on the lighter side so control can be shown throughout.

Seated Arnold Press

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

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

Workout

Simone Biles (AMRAP – Rounds and Reps)

Compete (Rx+)

AMRAP 12

10 Calorie Bike/Row

8 Ring Dips

6/6 Single Arm Russian KB Swings (53/35)

Performance (Rx)

AMRAP 12

10 Calorie Bike/Row

6 Box Dips

6/6 Single Arm Russian KB Swings (35/26)

Fitness

AMRAP 12

10 Calorie Bike/Row

4 Foot Assisted Dips

6/6 Single Arm Russian KB Swings (light)

Goal: 6+ Rounds

Dips in 2 sets or unbroken.

Keep the KB unbroken.