CrossFit Mile Zero – CrossFit Upper Body Giant Set 4 Sets 5-8 Strict Pull Up (2 second eccentric) 12 Hammer Curl 15 DB Shrugs 8 Bulgarian Ring Row Workout Lü Xiaojun (AMRAP – Reps) Compete (Rx+) EMOM 18 :45s Max Reps Hang Snatch (75/55) :45s Max Cal Machine Rest Performance (Rx) EMOM 18 :45s Max Reps Hang Clean (75/55) :45s Max Cal Machine Rest Fitness EMOM 18 :45s Max Reps Alt DB Snatch :45s Max Cal Machine RestRead more

CrossFit Mile Zero – CrossFit Lower Body Giant Set 5 Sets RDL x 10, 8, 5, 5, 5 (2 second eccentric) 5 Banded Nordic Curl 5/5 Alternating DB Reverse Lunge Workout Shi Zhiyong (Time) Compete (Rx+) 3 Rounds for Time 200m Row 4 DB Burpee Box Step Overs (50/35s) 6 Double DB Front Squat 12 Situps 6 Dual DB Front Squat 4 DB Burpee Box Step Overs 200m Row —2 Min Rest b/t— Performance (Rx) 3 Rounds for Time 200m Row/450m Bike 4 DB Burpee Box Step Overs (35s/25s) 6 Double DB Front Squat 10 Situps 6 Dual DB Front Squat 4 DB Burpee Box Step Overs 200m Row/450m Bike —2 Min Rest b/t— Fitness 3 Rounds for Time 200m Row 4 Burpee Box Step Overs 6 Double DB Front Squat (light) 12 Situps 6 Dual DB Front Squat (light) 4 Burpee Box Step Overs 200m Row —2 Min Rest...Read more

CrossFit Mile Zero – CrossFit Lower Body Giant Set 5 Sets RDL x 10, 8, 5, 5, 5 (2 second eccentric) 8 SLOW Banded Hamstring Curls 5/5 Alternating DB Reverse Lunge Workout Shi Zhiyong (Time) Compete (Rx+) 3 Rounds for Time 200m Row 4 DB Burpee Box Step Overs (50/35s) 6 Double DB Front Squat 12 Situps 6 Dual DB Front Squat 4 DB Burpee Box Step Overs 200m Row —2 Min Rest b/t— Performance (Rx) 3 Rounds for Time 200m Row/450m Bike 4 DB Burpee Box Step Overs (35s/25s) 6 Double DB Front Squat 10 Situps 6 Dual DB Front Squat 4 DB Burpee Box Step Overs 200m Row/450m Bike —2 Min Rest b/t— Fitness 3 Rounds for Time 200m Row 4 Burpee Box Step Overs 6 Double DB Front Squat (light) 12 Situps 6 Dual DB Front Squat (light) 4 Burpee Box Step Overs 200m Row —2 Min...Read more

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