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

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+) 2 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) 2 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 2 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

CrossFit Mile Zero – CrossFit Upper Body Giant Set 4 Sets 10 Bench Press 21X1 (building to RPE 7) 10 DB Lateral Raise 20X0 10 DB Arnold Press :30/:30 Wall Prayer Stretch Bench Press Standing DB Lateral Raise *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Focus: While standing, hold a dumbbell in each hand with dumbbells slightly in front of the body. Raise the dumbbells to the side, focusing on leading the movement with the elbows and not the hands. Arms should stay slightly bent throughout the movement and hands should stop at the level of the shoulder/elbows. Keep weight on the lighter side so control can be shown throughout. Seated Arnold Press *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Workout Simone Biles (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 12 10 Calorie...Read more