CrossFit Mile Zero – CrossFit Strength Complex: High Hang Power Snatch + Hang Squat Snatch (8 x (1+1)) Workout Vincent Van Gogh (Time) Freedom(Rx+) For Time: 100-200-400-600m Run or Row OR 200-400-1000-1200m Bike 10-20-30-40 Hang Power Snatch *Decrease BB weight each set: 135/95, 115/75, 95/65, 75/55 Independence(Rx) For Time: 100-200-300-400m Run or Row OR 200-400-800-1000m Bike 10-20-30-40 Hang Power Snatch *Decrease weight each set: 115/75, 95/65, 75/55, 45/35 Liberty For Time: 100-100-200-300m Run or Row OR 200-200-400-600m Bike 10-20-30-40 Alt DB Snatch (light) Goal: 15-18 Minutes Cap: 20 Minutes Snatches should start moderately heavy and end light. Snatches in 1-3 sets. Cardio at a moderate pace that allows you to pick up the barbell within 10 seconds.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (6 Sets on a 2:30 Clock) 3×5 building to 65% 8 @ 65% 6 @ 75% 4+ @ 85% superset with 3 box jumps Front Squat (6 Sets on a 2:30 Clock) 3×5 building to 65% 8 @ 65% 6 @ 75% 4+ @ 85% superset with 3 box jumps Workout Claude Monet (AMRAP – Reps) Freedom (Rx+) EMOM 16 (:45 work, :15 transition) Calorie Row Wall Balls (30/20) Burpees Box Step Ups (50s/35s) Independence (Rx) EMOM 16 (:45 work, :15 transition) Calorie Row Wall Balls (20/14) Burpees Box Step Ups (35s/25s) Liberty EMOM 16 (:45 work, :15 transition) Calorie Row Wall Balls (light) Burpees Box Step UpsRead more

CrossFit Mile Zero – CrossFit Workout Michelangelo (AMRAP – Rounds and Reps) Freedom (Rx+) From 0:00-15:00 Run 800m -then- AMRAP Remaining Time 5 Strict Pull Ups 10 Push Ups 15 Air Squats From 15:00-20:00 Rest From 20:00-35:00 Run 800m -then- AMRAP Remaining Time 10 Clusters (135/95) 20 GHD Situps Independence (Rx) From 0:00-15:00 Run 600m -then- AMRAP Remaining Time 5 Pull Ups 10 Push Ups 15 Air Squats From 15:00-20:00 Rest From 20:00-35:00 Run 600m -then- AMRAP Remaining Time 10 Clusters (95/65) 20 V-Ups Liberty From 0:00-15:00 Run 400m -then- AMRAP Remaining Time 5 Horizontal Rows 10 Push Ups 15 Air Squats From 15:00-20:00 Rest From 20:00-35:00 Run 800m -then- AMRAP Remaining Time 10 DB Clean and Jerks (light) 20 Abmat Situps Goal: A. 5-8 Rounds, B. 3-5 Rounds Quality movements over quantity of rounds Moderate running pace, 5 minutes or less. It’s a grinder, pick a pace and stay...Read more

CrossFit Mile Zero – CrossFit Successory Work E3MOM x 5 Dips x 10-12 Pendlay Row x 5 DB Hammer Curl + Press x 8 Dips (10-12) Pendlay Row (5×5, building in weight) Dumbbell Hammer Curl and Press (5×8, building) Log weight as combined weight of both dumbbells Workout Pablo Picasso (AMRAP – Rounds and Reps) Freedom (Rx+) AMRAP 10 12/9 Cal Bike 6/6 DB Snatch (50/70) 25ft HS Walk Independence (Rx) AMRAP 10 12/9 Cal Bike 6/6 DB Snatch (50/35) 3 Wall Walks Liberty AMRAP 10 10/8 Cal BIke 12 Alt DB Snatch (light) 5 Inchworms Goal: 4+ Rounds Challenge yourself in the DB Snatches. Steady pace through the wall walks to manage fatigue Use the bike as an opportunity to relax your shoulders, push hard with the legs. Pablo Picasso (AMRAP – Rounds and Reps) Freedom (Rx+) AMRAP 10 12/9 Cal Bike 6/6 DB Snatch (50/70) 25ft HS Walk...Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (7 Sets on a 2:30 Clock) 4×5 Build to 70% 6 @ 70% 4 @ 80% 2+ @ 90% Workout Leonardo Da’Vinci (AMRAP – Reps) Freedom (Rx+) Every 1:30 x 8 Sets (12 Minutes) 100m Run Max Bench Press (95/65) Independence (Rx) Every 1:30 x 8 Sets (12 Minutes) 100m Run Max Bench Press or Floor Press (75/55) Liberty Every 1:30 x 8 Sets 100m Run Max Push Ups Goal: 120 Reps Run hard to get as much time benching as possible. Break up the bench into manageable sets that keeps you moving. Goal is 15 Reps per round. Score is total reps.Read more