CrossFit Mile Zero – CrossFit Workout Lasha Talakhadze (Checkmark) Compete (Rx+) EMOM 32 1. 200m Run 2. 100’ SA Farmer’s Carry (50/35) 3. 16 Alt DB Hang Clean and Jerk (50/35) 4. 20 Push Ups Performance (Rx) EMOM 32 1. 150m Run 2. 100’ SA Farmer’s Carry (35/25) 3. 16 Alt DB Hang Clean and Jerk (35/25) 4. 10 Push Ups Fitness EMOM 32 1. 100m Run 2. 100’ SA Farmer’s Carry (25/15) 3. 16 Alt DB Hang Clean and Jerk (25/15) 4. 10 Knee or Banded Push Ups Goal: Have so much funRead more

CrossFit Mile Zero – CrossFit Upper Body Giant Set 4 Sets 12 Dumbbell Bench (2 second eccentric) 10 DB Front Raise 6 DB Strict Press 5/5 Shoulder CARS on wall Workout Karlos Nasar (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 12 15/12 Cal Row 8 Toes to Bar 4 Bar Muscle Up 60 Double Unders Performance (Rx) AMRAP 12 12/10 Cal Row or Bike 8 Toes to Bar 4 Chest to Bar Pull Ups 40 Double Unders Fitness AMRAP 12 10/8 Cal Row or Bike 8 Knee Raises 4 Jumping Pull Up 60 Single Unders Goal: 4+ Rounds Challenge your toes to bar/pull up progression. Steady pace through the cardio.Read more

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