CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Sets Tibialis Raise x 10 Front Foot Elevated Split Squat x 6/6 Plank Taps x 30 Workout Rupaul (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 18 500m Row/1000m Bike/400m Run 60 Double Unders 30 Alt DB Snatch (50/35) Performance (Rx) AMRAP 18 500m Row/1000m Bike/400m Run 40 Double Unders 30 Alt DB Snatch (35/25) Fitness AMRAP 18 400m Row/800m Bike/300m Run 60 Single Unders 30 Alt DB Snatch (light) Goal: 4 Rounds Challenge your dumbbell weight, scale the reps before the weight. Moderate pace that allows you to continue moving for 18 minutes straight.Read more

CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Rounds Single Arm Half Kneeling DB Press x 6/6 DB Pec Fly x 12 Meadows 6-Way Shoulder Raise x 4 Workout Katya Zamolodchikova (Time) Compete (Rx+) 5 Rounds for Time 9 Bar Muscle Ups 7 Box Jumps (24/20) 5 Wall Walks Performance (Rx+) 5 Rounds for Time 9 Chest to Bar Pull Ups 7 Box Jumps/Step Ups (24/20) 5 Wall Walks Fitness 5 Rounds for Time 9 Jumping Pull-Ups 7 Box Step Ups (20/16) 5 Inchworms Goal: 10-12 Minutes Cap: 15 Minutes Consistent and controlled reps through the entire thing. Maximize your kip in your pull ups to save your shoulders for the wall walks.Read more

CrossFit Mile Zero – CrossFit Workout Trixie Mattel (Time) Compete (Rx+) For Time (partition as you like) 150 Wallballs (20/14) 100 Hang Power Cleans (115/80) 200 Abmat Situps Performance (Rx) For Time (Partition as you like) 150 Wallballs (14/10) 100 Hang Power Cleans (95/65) 200 Abmat Situps Fitness For Time (partition as you like) 90 Wallballs (light) 60 Hang Power Cleans (45/35) 100 Abmat Situps Goal: 20-25 Minutes Cap: 27 Minutes Break it up in such a way that you can continue to move through the entire thing without stopping to rest for long periods of time.Read more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Compete (Rx+) 6 Rounds 12 DB Power Cleans (50s/35s) 200m Run 9 DB Hang Clean and Jerk 10 Burpee Pull Ups 6 Devil’s Press Performance (Rx) 6 Rounds 12 DB Power Cleans (35s/25s) 200m Run 9 DB Hang Clean and Jerk 10 Burpee Pull Ups 6 Devil’s Press Fitness 12 DB Power Cleans (light) 150m Run 9 DB Hang Clean and Jerk 10 Burpee Jumping Pull Ups 6 SA Devil’s Press Goal: 22-25 Minutes Cap: 27 Minutes Partners alternate movements until 6 total rounds have been completed.Read more

CrossFit Mile Zero – CrossFit Strength Complex: Snatch Pull + Hang Power Snatch (8 x (1+1)) Workout Metcon (AMRAP – Reps) Compete (Rx+) AMRAP 16 4-8-12-16-20…etc Power Snatch (135/95) 400m Run Performance (Rx) 4-8-12-16-20…etc Power Snatch (95/65) 400m Run or 500m Row or 1000m Bike Fitness 4-8-12-16-20…etc Power Clean (light) 300m Run or 400m Row or 800m Bike Goal: Finish the round of 20 Score: Total reps of power snatches Weight should be 60% or less of 1RM. Use the cardio as your “rest” to breathe and attack the snatches hard.Read more