CrossFit – Thu, Feb 15

CrossFit Mile Zero – CrossFit

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Strength/Accessory

Bench Press

5 sets x 2 Bench Press @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout

Ferrero Rocher (Time)

Freedom (RX’d)

For Time:

2000/1750m Row

*Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (50s/35s)

(KG conv: 22.5/15 DBs)

Independence

For Time:

1750/1500m Row

Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (35s/25s)

(KG conv: 15/10 DBs)

Liberty

For Time:

1200/1000m Row

Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (light)

Target time: 9-11 minutes

Time cap: 14 minutes

Gymnastics

Handstand Push Ups (Day 1) (Checkmark)

5 minutes of Intro/Cues

Cue 1: Brace the core & press the entire hand to the ground to set up in the handstand

Cue 2: Lean slightly to fingertips to create a slight tripod on the way down – continue PRESSING

Cue 3: Neutral head and SQUEEZE abs as you touch the top of the head

Cue 4: Move hands DOWN into the ground and remain tight in glutes and core on the way up.

WORKOUT

Advanced

EMOM 6 Minutes

Odd Minute: 5 Wall-Facing Handstand Push Ups

Even Minute: 50ft single dumbbell overhead walking lunge 50/35 (25ft each arm)

Intermediate

EMOM 6 Minutes

Odd Minute: 3-5 Strict Handstand Push Ups

Even Minute: 50ft single dumbbell overhead walking lunge 35/20 (25ft each arm)

Beginner

EMOM 6 Minutes

Odd Minute: 3-5 Box Handstand Push Ups OR 5 Push Ups

Even Minute: 50ft single dumbbell overhead walking lunge (light)

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)