CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Rounds Barbell Good Mornings x 5 Supermans x 10 KB Farmer’s Carry x 100ft Good Mornings (5×5, building to moderate) Farmer’s Carry (5x100ft, building as heavy as possible) if using 2 dumbbells, log the weight as the combined weight of the db Workout Jose’s Latin (Time) Freedom (Rx+) 4 Rounds for Time 15 Air Squats 400m Run 10 Chest to Bar Pull Ups -1 min rest b/t rounds- Independence (Rx) 4 Rounds for Time 15 Air Squats 300m Run 10 Pull Ups -1 min rest b/t rounds- Liberty 4 Rounds for Time 15 Air Squats 200m Run 10 Horizontal Rows -1 min rest b/t rounds- Goal: 12-15 Minutes Cap: 20 Minutes Starting to expose ourselves to some Murph volume! Steady through the air squats. Fast, but repeatable, pace on the run. Pull ups in 1-2 sets.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (6 Sets on a 2:30 Clock 3×5, building to 65% 8 @ 65% 6 @ 75% 4+ @ 85% *superset with 3 box jumps*) Front Squat (6 Sets on a 2:30 Clock 3×5, building to 65% 8 @ 65% 6 @ 75% 4+ @ 85% *superset with 3 box jumps*) Workout Chico’s Cantina (Time) Freedom (Rx+) 3 Rounds for Time 20/16 Cal Bike 10 Dumbbell Devil’s Press (50s/35s) Independence (Rx) 3 Rounds for Time 20/16 Cal Bike 10 Dumbbell Devil’s Press (35s/25s) Liberty 3 Rounds for Time 15/12 Cal Bike 15 Kettlebell Swings (light) Goal: 8-10 Minutes Cap: 12 Minutes Push the pace on the bike. Get comfortable being uncomfortable. Devil’s press in 2 sets or unbroken.Read more

CrossFit Mile Zero – CrossFit Workout Old Town Mexican Cafe (Time) Freedom (Rx+) Every 5 Minutes x 5 Rounds (25 Minutes) 500m Row 20 Toes to Bar 400m Run Independence (Rx) Every 5 Minutes x 5 Rounds (25 Minutes) 400m Row 15 Toes to Bar 300m Run Liberty Every 5 Minutes x 5 Rounds (25 Minutes) 300m Row 20 Knee Tucks 200m Run Goal: 3:30 Cap: 4:00 Score is slowest round from 2-5. Steady pace on the row that allows you to transition quickly to T2B. Small, quick t2b sets. Push the pace on the run.Read more

CrossFit Mile Zero – CrossFit Strength Hip Power Clean + Hang Power Clean + Front Squat (8 x (1+1+1)) Build to a moderate weight. Focus on bar path and full extension of the hips. Workout Amigos Tortilla Bar (Time) Freedom (Rx+) For Time 9-7-5 Deadlifts (185/125) Hang Power Cleans Front Squats Independence (Rx) For Time 9-7-5 Deadlifts (155/105) Hang Power Cleans Front Squats Liberty For Time 9-7-5 Deadlifts (75/55) Hang Power Cleans Front Squats Goal: 5 Minutes Time Cap: 10 Minutes This is a sprint! Deadlifts unbroken except for the last rep. Cleans in 1-3 Sets. Front Squats in 1-2 Sets. Choose a challenging load, slightly heavier than you are used to.Read more

CrossFit Mile Zero – CrossFit Strength Bench Press 3×5 building to 65% 8 @ 65% 6 @ 75% 4+ @ 85% Superset with Banded Lat Pulldown 6×8 Shoulder Press 3×5 building to 65% 8 @ 65% 6 @ 75% 4+ @ 85% Superset with Banded Lat Pulldown 6×8 Workout Taco Express (AMRAP – Rounds and Reps) Freedom (Rx+) AMRAP 12 4 Wall Walks 12 Alt DB Snatch (50/35) 30 Double unders Independence (Rx) AMRAP 12 3 Wall Walks 12 Alt DB Snatch (35/25) 20 Double Unders Liberty AMRAP 12 4 Inchworms 12 Alt DB Snatch (light) 30 Single Unders Goal: 6 Rounds Take smart rests during your wall walks and dumbbell snatches to save your shoulders. Scale reps before you scale the movement for wall walks. Aim for a moderate, steady pace throughout.Read more