CrossFit Mile Zero – CrossFit Strength Deadlift (7×3, last 2 sets at 75%) Ring Push-ups (7×3-5) *Rest 1:00-1:30 b/t sets Focus: Set up a pair of rings on a pullup bar and lower them until they are 2-3 inches from the floor. Assume a pushup position on the rings, with the hands/rings positioned below the shoulder and feet on the floor. Maintaining an engage core throughout, lower into a push until the chest makes contact with the top of the rings and then push up. Elevate the height of the rings to make this movement easier.Adjust to push ups/negatives or ring dips if able. Key West Crippler (Time) Fitness 25 Russian Swings 25 Sandbag Deadlifts 800m Row or 600m Run Performance 30 Russian Swings (53/35) 30 Sandbag Deadlifts 1000m Row or 800m Run Compete 30 American Swings (53/35) 30 Sandbag Deadlifts 1200m Row or 1000m Run Goal: 6-8 Minutes Cap:...Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (7×5, last set open at 85%. Retest from Week 3!) Front Squat (7×5, last set open at 85%. Retest from Week 3!) Ring Rows 7×1-5, working on false grip. Metcon (Weight) Fitness 30 Single Unders 1 Power Clean Performance AHAP 15 30 Double Unders 1 Squat Clean Compete Same as Rx Goal: Build to a heavy single within reason Aim for 6-9 Reps. Rest as needed between attempts. Focus on clean reps as you build weight. WODRead more

CrossFit Mile Zero – CrossFit WOD CrossFit Games Open 25.1 Rx (Ages 16-54) (AMRAP – Rounds and Reps) As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell* 3 dumbbell hang clean-to-overheads* 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. F: 35-lb (15-kg) dumbbell M: 50-lb (22.5-kg) dumbbellTo learn more about CrossFit Games Open 25.1 Rx (Ages 16-54) click here CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+ (AMRAP – Rounds and Reps) As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell* 3 dumbbell hang clean-to-overheads* 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. F: 20-lb (10-kg) dumbbell M: 35-lb (15-kg) dumbbellTo learn more about CrossFit Games...Read more

CrossFit Mile Zero – CrossFit Strength Reverse Lunge (6×3/3. Build to heavy triples) Ring Holds (Time) 6x:15 seconds. After 15 seconds control an eccentric rep down and hold deepest position. WOD Metcon (Time) Fitness 800m Row 800m Ski 800m Run 150’ of Burpee Broad Jumps 200 Single Unders Performance 1000m Row 1000m Ski 1000m Run 200’ of Burpee Broad Jumps 200 Double Unders Compete 1200m Row 1200m Ski 1200m Run 250’ of Burpee Broad Jumps 250 Double Unders Goal: 20 Minutes Time Cap: 25 Minutes Done at 70-80% intensity. Easy day heading in to the CF Open. Should be done at a conversational pace.Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last Set Open at 90%) Shoulder Press (7×3, Last Set Open at 90%) WOD Metcon (Time) Fitness For time 300m Run 20 Box Jump/Step Overs 300m Run 20 Knees to Chest 300m Run 20 DB Thrusters Performance For time 400m Run 20 Box Jump/Step Overs (24/20) 400m Run 20 Toes to Bar 400m Run 20 DB Thrusters (35/25) Compete For time 400m Run 25 Box Jump/Step Overs (24/20) 400m Run 25 Toes to Bar 400m Run 25 DB Thrusters (35/25) Goal: 12-14 Minutes Time Cap: 16 Minutes Moderate Run Pace Aim for movements to be unbroken or in 2 sets if possible. Work on your hardest toes to bar variation.Read more