CrossFit Mile Zero – CrossFit Successory Work Rear Foot Elevated DB Split Squat (6 x 8/8) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement...Read more

CrossFit Mile Zero – CrossFit Successory Work Rear Foot Elevated DB Split Squat (5 x 8/8) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement...Read more

CrossFit Mile Zero – CrossFit Workout What are You Doing in My Swamp? (Checkmark) Freedom (Rx+) EMOM 36 15/12 Cal Row 5 Wall Walks 200m Run 10 Alt DB Snatch (50/35) Independence (Rx) EMOM 36 12/10 Cal Row 3 Wall Walks 150m Run 10 Alt DB Snatch (35/25) Liberty EMOM 36 10/8 Cal Row 3 Inchworms 100m Run 10 Alt DB Snatch (light)Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (7 Sets on a 2:00 clock 4×6 building to 65% 1×8 at 65% 1×6 at 75% 1×4+ at 85%) Bench Press (7 Sets on a 2:00 clock 4×6 building to 65% 1×8 at 65% 1×6 at 75% 1×4+ at 85%1) Workout I like that boulder. That is a nice boulder. (Time) Freedom (Rx+) Every 3 Minutes x 5 Rounds 10 Chest to Bar Pull Ups 10 Wallballs (20/14) 10 Burpee to Target Independence (Rx) Every 3 Minutes x 5 Rounds 10 Pull Ups 10 Wallballs (14/10) 10 Burpee to Target Liberty Every 3 Minutes x 5 Rounds 10 Jumping Pull Ups 10 Wallball Thrusters 10 Up/Downs Goal: 1:30-1:45 Cap: 2:00 Pull ups in 2 sets or unbroken. Keep the wallballs unbroken throughout all 5 rounds. Each interval should be a hard pace ideally getting 1:1 work to rest. Score is slowest round.Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (7 Sets on a 2:00 clock 4×6 building to 65% 1×8 at 65% 1×6 at 75% 1×4+ at 85%) Bench Press (7 Sets on a 2:00 clock 4×6 building to 65% 1×8 at 65% 1×6 at 75% 1×4+ at 85%) Workout I like that boulder. That is a nice boulder. (Time) Freedom (Rx+) Every 3 Minutes x 5 Rounds 10 Chest to Bar Pull Ups 10 Wallballs (20/14) 10 Burpee to Target Independence (Rx) Every 3 Minutes x 5 Rounds 10 Pull Ups 10 Wallballs (14/10) 10 Burpee to Target Liberty Every 3 Minutes x 5 Rounds 10 Jumping Pull Ups 10 Wallball Thrusters 10 Up/Downs Goal: 1:30-1:45 Cap: 2:00 Pull ups in 2 sets or unbroken. Keep the wallballs unbroken throughout all 5 rounds. Each interval should be a hard pace ideally getting 1:1 work to rest. Score is slowest round.Read more