CrossFit Mile Zero – CrossFit Lower Body Giant Set 5 Sets 5 Box Squat (2 second eccentric) 4 Single Leg RDL (left) 6 Calf Raise (left) 4 Single Leg RDL (right) 6 Calf Raise (right) Box Squat (5×5 building to moderate) Workout Jourdan Delacruz (Time) Compete (Rx+) For Time 45-30-15 Cal Bike Front Rack Lunge (75/55) Dead Hang Hold (in seconds) Performance (Rx) 40-25-15 Cal Bike Front Rack Lunge (75/55) Dead Hang Hold (in seconds) Fitness 30-20-10 Cal Bike Front Rack Lunge (light) Dead Hang Hold (in seconds) Goal: Sub 13 Minutes Cap: 16 MinutesRead more

CrossFit Mile Zero – CrossFit Partner WOD Jourdan Delacruz (Time) Compete (Rx+) 5 Rounds For Time 60 Double Unders (each, at the same time) 50 burpees (total, at the same time) 400m run together 30 alternating pistol squats (split) Performance (Rx) 5 Rounds for Time 60 double unders (each, at the same time) 50 burpees (total, at the same time) 400m run/1000m bike (split) 30 walking lunges (split) Fitness 5 Rounds for Time 60 Single Unders (each at the same time) 40 Burpees (total at the same time) 300m run/800m bike (split) 20 walking lunges (split) Goal: 22-28 Minutes Cap: 30 MinutesRead more

CrossFit Mile Zero – CrossFit Lower Body Giant Set 5 Sets Deadlift 10, 8, 5, 5, 5 (building to RPE 9) (NOT TNG) 21X1 8 Hamstring Curl 16 DB Walking Lunge 5 Hurdler IR/5 Hurdler ER Workout Katie Ledecky (AMRAP – Reps) Compete (Rx+) EMOM 12 Plank Hold Single DB Box Step Ups (50/35) Deadlifts (185/125) Performance (Rx) EMOM 12 Plank Hold Single DB Box Step Ups (35/25) Deadlifts (155/105) Fitness EMOM 12 Plank Hold Box Step Ups Deadlifts (Light) Target Reps: 20-40 Per Round Shoot for :30 of plank or more each round. Hold on to the dumbbell through the step ups. Deadlifts in sets of 3 or more.Read more

CrossFit Mile Zero – CrossFit Lower Body Giant Set 5 Sets Deadlift 10, 8, 5, 5, 5 (building to RPE 9) (NOT TNG) 21X1 8 Hamstring Curl 10 DB Walking Lunge 5 Hurdler IR/5 Hurdler ER Workout Katie Ledecky (AMRAP – Reps) Compete (Rx+) EMOM 12 Plank Hold Single DB Box Step Ups(20″) (50/35) Deadlifts (185/125) Performance (Rx) EMOM 12 Plank Hold Single DB Box Step Ups (20″) (35/25) Deadlifts (155/105) Fitness EMOM 12 Plank Hold Box Step Ups Deadlifts (Light) Target Reps: 20-40 Per Round Shoot for :30 of plank or more each round. Hold on to the dumbbell through the step ups. Deadlifts in sets of 3 or more.Read more

CrossFit Mile Zero – CrossFit Workout Ilona Maher (3 Rounds for time) Compete (Rx+) Go faster Performance (Rx) 0:00-10:00 1-2-3-4-5-6-7-8-9-10 Pull Ups Front Squats (95/65) 10:00-20:00 21-15-9 Toes to Bar Hang Power Cleans (95/65) 20:00-30:00 3 Rounds 10 Bar Facing Burpees 10 Thrusters (95/65) Fitness 0:00-10:00 1-2-3-4-5-6-7-8-9-10 Horizontal Rows Front Squats (DBs or Empty BB) 10:00-20:00 15-12-9 Abmat Situps Hang Power Cleans (DBs or Empty BB) 20:00-30:00 3 Rounds 7 Burpees 7 Thrusters (DBs or Empty BB) Time Cap: 8 MinutesRead more