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 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

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 Alt V-ups 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

CrossFit Mile Zero – CrossFit Upper Body Giant Set 4 Sets 8 Strict Chin Ups @ 21X1 12 DB Bicep Curl 16 DB Gorilla Row (8/side) 100ft Dual KB Farmer’s Carry Workout Metcon (Time) Compete (Rx+) 2 Rounds for Time 50 Wallballs (20/14) 50 Stick Situps or GHD Situps Performance ( Rx) 2 Rounds for Time 50 Wallballs (20/14) 50 Abmat Situps Fitness 2 Rounds for Time 25 Wallballs (light) 25 Situps Goal: 7-12 Minutes Cap: 14 Minutes Wallballs in 3 sets or less. Steady through the situps with little to no rest. Test yourself, try to open up with the biggest wallball set you can.Read more

CrossFit Mile Zero – CrossFit Lower Body Giant Set 5 Sets 10 Front Squats 31X1 (build to RPE7) 8 Dual Dumbbell RDL 30X1 10-12 Calf Raise on Plate Front Squat Workout Sha’Carri Richardson (Time) Compete (Rx+) 3 Sets of 2 Rounds 10 Alt DB Snatch (70/50) 15/12 Cal Row 8 Alt DB Snatch (70/50) 15/12 Cal Row —Rest 2:00 Between Sets— Performance (Rx) 3 Sets of 2 Rounds 10 Alt DB Snatch (50/35) 12/10 Cal Row/Bike 8 Alt DB Snatch (50/35) 12/10 Cal Row/Bike —Rest 2:00 Between Sets— Fitness 3 Sets of 2 Rounds 10 Alt DB Snatch (25/15) 10/8 Cal Row/Bike 8 Alt DB Snatch (25/15) 10/8 Cal Row/Bike —Rest 2:00 Between Sets— Goal: Sub 18 Minutes Cap: 20 MinutesRead more