CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes for 5 Sets 6 Supinated Barbell Bent Over Row 10 Deficit Push Ups 8 Ring Rows/Horizontal Rows Workout Tom Nook (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 20 15 Air Squats 50 Double Unders 12 Strict Pull Ups 50ft Handstand Walk Performance (Rx) AMRAP 20 15 Air Squats 30 Double Unders 8 Strict Pull Ups 30 Handstand Shoulder Taps Fitness AMRAP 20 10 Air Squats 50 Single Unders 8 Horizontal Rows 30 Pike Shoulder Taps Goal: 4-7+ Rounds 2 Taps = 1 rep Minimize going to singles on strict pull ups, use longer rest if needed Double unders should take no more than 1 minute. Reduce strict pull up volume so you’re finished in 90 seconds.Read more

CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit Strength Strict Press or Push Press 5, 4, 3, 2, 1, 1, 1, 1, 1, 1 10 sets building to heavy single Push Press (10×1) Shoulder Press (10×1) Workout The Saint (Time) Compete (Rx+) 3 Rounds for Time 75 Double Unders 50m Farmer’s Carry Left (53/35) 15 Single Arm Russian KB Swing Right 50m Farmer’s Carry Right 15 SA Russian KB Swing Left Performance (Rx) 3 Rounds For Time 50 Double Unders 50m Farmer’s Carry Left (35/26) 15 Single Arm Russian KB Swing Right 50m Farmer’s Carry Right 15 SA Russian KB Swing Left Fitness 3 Rounds For Time 75 Single Unders 50m Farmer’s Carry Left (26/18) 10 Single Arm Russian KB Swing Right 50m Farmer’s Carry Right 10 SA Russian KB Swing Left Goal: 10-12 Minutes Cap : 15 Minutes Same KB for the entire workout. Take strategic rests to save your grip. Focus...Read more

CrossFit Mile Zero – CrossFit Strength Back, Front, or Overhead Squat 5, 4, 3, 2, 1, 1, 1, 1, 1, 1 10 sets building to heavy single Overhead Squat (10×1) Front Squat (10×1) Back Squat (10×1) Workout The Reach (AMRAP – Reps) Compete (Rx+) AMRAP 12 10 Cal Row 3 Thrusters (185/125) 12 Cal Row 3 Thrusters 14 Cal Row 3 Thrusters …add 2 cals each round until time expires. Performance (Rx) AMRAP 12 8 Cal Row/Bike 3 Thrusters (135/95) 10 Cal Row/Bike 3 Thrusters 12 Cal Row/Bike 3 Thrusters …add 2 cals each round until time expires. Fitness AMRAP 12 6 Cal Row/Bike 3 Dumbbell Thrusters (light) 8 Cal Row/Bike 3 Dumbbell Thrusters 10 Cal Row/Bike 3 Dumbbell Thrusters …add 2 cals each round until time expires. Goal: Finish 4th round Barbell should be unbroken throughout the AMRAP. Moderate to heavy thruster.Read more