CrossFit Mile Zero – CrossFit Strength Complex: Hip Power Snatch + Overhead Squat (8 x (1+1) ) Focus: Big leg drive, punch yourself under the bar. Squat down as far as you can in the OHS while keeping proper squat form. Workout Paramore (Time) Freedom (Rx+) 50-40-30-20-10 Dumbbell Deadlifts (50s/35s) Wallballs (20/14) Independence (Rx) 50-40-30-20-10 Dumbbell Deadlifts (35s/25s) Wallballs (14/10) Liberty 50-40-30-20-10 Dumbbell Deadlifts (light) Wallball Thrusters Goal: 12-14 Minutes Time Cap: 16 Minutes Go for big sets in the round of 50 and 40, knowing the reps go down. Once you hit the round of 20, send it.Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (6 Sets on a 2:30 Clock) 3×5 Building to 65% 1×8 at 65% 1×6 at 75% 1×4+ at 85% Workout My Chemical Romance (AMRAP – Reps) Freedom (Rx+) 4 Rounds AMRAP 2 30 Air Squats Max Reps Burpee Box Jump Overs (24/20) -rest 2 minutes between- Independence (Rx) 4 Rounds AMRAP 2 30 Air Squats Max Reps Burpee Box Jump/Step Overs (24/20) -rest 2 minutes between- Liberty 4 Rounds AMRAP 2 20 Air Squats Max Reps Up/Down Box Step Ups -rest 2 minutes between- Goal: 8+ Reps Steady pace through each set of air squats. Don’t rush through and blow up your legs. You should have around 1:15 to do burpee box jump overs. Go hard each interval and try to match your score all 4 rounds. Score is total BBJO.Read more

CrossFit Mile Zero – CrossFit Workout Dashboard Confessional (Checkmark) Freedom (Rx+) EMOM 36 1. 15/12 Cal Row 2. 12 GHD Sit Ups 3. 12/10 Cal Bike 4. 10 Strict HSPU 5. 200m Run 6. Rest Independence (Rx) EMOM 36 12/10 Cal Row 15 Stick Sit Ups 10/8 Cal Bike 10 HSPU 150m Run Rest Liberty EMOM 36 10/8 Cal Row 12 Abmat Situps 8/6 Cal Bike 10 DB Z-Press 100m Run Rest Aggressive pace on the row/bike/run. Challenge your HSPU progression. You should have 15-20 seconds after the situps/hspu. You should have 10-15 seconds after the cardio. There’s a rest minute today! That means go HARD and challenge yourself during the work.Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (7 Sets on a 2:30 Clock) 4×6 Building to 70% 1×6 @ 70% 1×4 @ 80% 1×2+ @ 90% superset with 15 banded facepulls Bench Press (7 Sets on a 2:30 clock) 4×6 Building to 70% 1×6 @ 70% 1×4 @ 80% 1×2+ @ 90% superset with 15 banded facepulls Workout Taking Back Sunday (Time) Freedom (Rx+) 3 Rounds for Time 90 Double Unders 30 KB Swings (53/35) Independence (Rx) 3 Rounds for Time 60 Double Unders 30 Russian KB Swings (53/35) Liberty 3 Rounds for Time 90 Single Unders 30 Russian KB Swings (light) Goal: 7-10 Minutes Cap: 12 Minutes Double unders in 1:00-1:30. Kettlebell Swings in 1:00-2:00 in 3 sets or less. It will get spicy on the grip and shoulders real quick. Choose manageable sets in the 2nd and 3rd round to continue moving through the fatigue.Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (7 Sets on a 2:30 Clock) 4×6 Building to 70% 1×6 @ 70% 1×4 @ 80% 1×2+ @ 90% superset with 10-15 banded facepulls Bench Press (7 Sets on a 2:30 clock) 4×6 Building to 70% 1×6 @ 70% 1×4 @ 80% 1×2+ @ 90% superset with 10-15 banded facepulls Workout Taking Back Sunday (Time) Freedom (Rx+) 3 Rounds for Time 90 Double Unders 30 KB Swings (53/35) Independence (Rx) 3 Rounds for Time 60 Double Unders 30 Russian KB Swings (53/35) Liberty 3 Rounds for Time 90 Single Unders 30 Russian KB Swings (light) Goal: 7-10 Minutes Cap: 12 Minutes Double unders in 1:00-1:30. Kettlebell Swings in 1:00-2:00 in 3 sets or less. It will get spicy on the grip and shoulders real quick. Choose manageable sets in the 2nd and 3rd round to continue moving through the fatigue.Read more