CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes x 5 Sets 10 Romanian Deadlifts :40 Double Dumbbell Lunge Workout K. K. Slider (Time) Compete (Rx+) 6 Rounds for Time 10 DB Burpee Deadlifts (50s/35s) 10 Box Jumps (30/24) Performance (Rx) 6 Rounds for Time 10 DB Burpee Deadlifts (35s/25s) 10 Box Jumps or Step Ups (24/20) Fitness 6 Rounds for Time 10 DB Burpee Deadlifts (15s/10s) 10 Box Step Ups Goal: 8-10 Minutes Cap: 12 Minutes Keep movements unbroken, rest in between rounds. Keep core tight through the dumbbell deadlifts.Read more

CrossFit Mile Zero – CrossFit Successory Work Every 3 Minutes for 5 Sets 6 Supinated Barbell Bent Over Row 10 Deficit Push Ups 8 Ring Rows/Horizontal Rows Workout Tom Nook (AMRAP – Rounds and Reps) Compete (Rx+) AMRAP 20 15 Air Squats 50 Double Unders 12 Strict Pull Ups 50ft Handstand Walk Performance (Rx) AMRAP 20 15 Air Squats 30 Double Unders 8 Strict Pull Ups 30 Handstand Shoulder Taps Fitness AMRAP 20 10 Air Squats 50 Single Unders 8 Horizontal Rows 30 Pike Shoulder Taps Goal: 4-7+ Rounds 2 Taps = 1 rep Minimize going to singles on strict pull ups, use longer rest if needed Double unders should take no more than 1 minute. Reduce strict pull up volume so you’re finished in 90 seconds.Read more

CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit Gym ClosedRead more

CrossFit Mile Zero – CrossFit Strength Strict Press or Push Press 5, 4, 3, 2, 1, 1, 1, 1, 1, 1 10 sets building to heavy single Push Press (10×1) Shoulder Press (10×1) Workout The Saint (Time) Compete (Rx+) 3 Rounds for Time 75 Double Unders 50m Farmer’s Carry Left (53/35) 15 Single Arm Russian KB Swing Right 50m Farmer’s Carry Right 15 SA Russian KB Swing Left Performance (Rx) 3 Rounds For Time 50 Double Unders 50m Farmer’s Carry Left (35/26) 15 Single Arm Russian KB Swing Right 50m Farmer’s Carry Right 15 SA Russian KB Swing Left Fitness 3 Rounds For Time 75 Single Unders 50m Farmer’s Carry Left (26/18) 10 Single Arm Russian KB Swing Right 50m Farmer’s Carry Right 10 SA Russian KB Swing Left Goal: 10-12 Minutes Cap : 15 Minutes Same KB for the entire workout. Take strategic rests to save your grip. Focus...Read more