Pre-workout:
On a 12:00 clock:
Every 2:00 perform:
5 double overhand deadlift
- Build to your heaviest set.
- RX -
AMRAP 9:
9 deadlifts (155/225 lb)
3 wall walks
- INTERMEDIATE -
AMRAP 9:
9 deadlifts (95/135 lb)
3 wall walks
- BEGINNER -
AMRAP 9:
9 deadlifts (55/75 lb)
3 partial ROM wall walks
Pre-workout:
On a 10:00 clock:
1 thruster
- Build to your heaviest single.
- RX -
10 rounds for time:
10 KB swings (16/24 kg)
10 dumbbell thrusters (25/35 lb)
- INTERMEDIATE -
10 rounds for time:
10 KB swings (12/20 kg)
10 dumbbell thrusters (20/25 lb)
- BEGINNER -
10 rounds for time:
7 KB swings (8/12 kg)
7 dumbbell thrusters (10/15 lb)
- RX -
For total reps:
EMOM 14
Min. 1 | :30 box jumps (24/30 in)
Min. 2 | Muscle-ups
- INTERMEDIATE -
For total reps:
EMOM 14
Min. 1 | :30 box jumps (20/24 in)
Min. 2 | Low ring muscle-up transitions
- BEGINNER -
For total reps:
EMOM 14
Min. 1 | :30 box step-ups (12/20 in)
Min. 2 | Banded pull-ups
Post-workout:
On a 10:00 clock:
Build to a heavy 3-rep strict chest-to-bar pull-up
- Add load by holding a DB between the legs
- RX -
On a 10:00 clock for reps:
2:00 double-unders
2:00 sit-ups
1:30 double-unders
1:30 sit-ups
1:00 double-unders
1:00 sit-ups
:30 double-unders
:30 sit-ups
- INTERMEDIATE -
Same as Rx'd
- BEGINNER -
On a 10:00 clock for reps:
2:00 single-unders
2:00 sit-ups
1:30 single-unders
1:30 sit-ups
1:00 single-unders
1:00 sit-ups
:30 single-unders
:30 sit-ups
Post-workout
Accumulate:
100 GHD hip extensions
- RX -
AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 DB power cleans (35/50 lb)
- INTERMEDIATE -
AMRAP 20:
2 chest-to-bar pull-ups
4 piked push-ups
8 DB power cleans (20/35 lb)
- BEGINNER -
AMRAP 20:
2 low-ring muscle-up transitions
4 push-ups
8 DB power cleans (10/15 lb)
- RX/INTERMEDIATE/BEGINNER -
7 sets for load:
3 power snatches
Post-workout:
Accumulate:
75 GHD sit-ups
- RX /INTERMEDIATE-
For time:
400-m run
12 box jumps (24/30 in)
400-m run
24 box jumps (20/24 in)
400-m run
36 burpees
400-m run
- BEGINNER -
For time:
200-m run
12 box jumps (12/20 in)
200-m run
24 box step-ups (12/20 in)
200-m run
36 burpees
200-m run
Pre-workout:
EMOM 6:
2 thrusters
- Rest with the remaining time in the minute.
- Increase load across as many sets as possible.
- RX -
For time:
15-12-9:
Thrusters (65/95 lb)
Pull-ups
-Rest 5:00
12-9-6:
Thrusters
Pull-ups
- Rest 5:00
9-6-3:
Thrusters
Pull-ups
- INTERMEDIATE -
For time:
15-12-9:
Thrusters (55/75 lb)
Pull-ups
-Rest 5:00
12-9-6:
Thrusters
Pull-ups
- Rest 5:00
9-6-3:
Thrusters
Pull-ups
- BEGINNER -
For time:
15-12-9:
Thrusters (35/45 lb)
Jumping pull-ups
-Rest 5:00
12-9-6:
Thrusters
Jumping pull-ups
- Rest 5:00
9-6-3:
Thrusters
Jumping pull-ups
- RX/INTERMEDIATE -
7 sets for load:
1 snatch balance + 2 overhead squats
- BEGINNER -
7 sets for load:
3 snatch balances + 3 overhead squats
Post-workout:
4 sets:
:40 alternating single-leg squats
- Rest :20
- RX /INTERMEDIATE-
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 ring dips
Score = total reps and calories.
- BEGINNER -
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 push-ups
Score = total reps and calories.
Post-workout
4 sets:
:20 pike-ups on the rower
- Rest :10
:20 sit-ups
- Rest :10
- RX -
For time:
1,600-m run
150 double-unders
50 burpees
800-m run
100 double-unders
35 burpees
400-m run
50 double-unders
20 burpees
- INTERMEDIATE -
For time:
1,600-m run
100 double-unders
50 burpees
800-m run
50 double-unders
35 burpees
400-m run
25 double-unders
20 burpees
- BEGINNER -
For time:
800-m run
150 single-unders
40 burpees
400-m run
100 single-unders
25 burpees
200-m run
50 single-unders
10 burpees
- RX -
For time:
50 GHD hip extensions
20 kipping pull-ups
25 GHD hip extensions
20 kipping pull-ups
50 single-leg squats
20 kipping pull-ups
25 single-leg squats
20 kipping pull-ups
- INTERMEDIATE -
For time:
30 GHD hip extensions
15 kipping pull-ups
15 GHD hip extensions
15 kipping pull-ups
30 single-leg squats
15 kipping pull-ups
15 single-leg squats
15 kipping pull-ups
- BEGINNER -
For time:
50 Superman arch-ups
20 ring rows
25 Superman arch-ups
20 ring rows
50 walking lunge steps
20 ring rows
25 walking lunge steps
20 ring rows
Post-workout:
5 sets each with a partner:
:40 GHD Superman hold
Max alternating single-leg V-ups
- P1 holds the GHD superman while P2 performs max alternating single-leg V-ups. Partners switch after :40.
- RX -
3 rounds for reps:
2:00 rope climbs (15 ft)
1:00 weighted sit-ups (15/25 lb)
1:00 Echo bike
- Rest 1:00
- INTERMEDIATE -
3 rounds for reps:
2:00 rope climbs (10 ft)
1:00 weighted sit-ups (10/15 lb)
1:00 Echo bike
- Rest 1:00
- BEGINNER -
3 rounds for reps:
2:00 pull-to-stands
1:00 sit-ups
1:00 Echo bike
- Rest 1:00
Post-workout:
Accumulate:
50 weighted dips
- Use a dumbbell or medicine ball to add load to the dips.
- Perform the dips on the rings or static straight bars.
Pre-workout:
5 sets:
3 squat clean and strict presses
- Each set must be completed unbroken.
- Increase load across as many sets as possible.
- RX -
5 rounds for time:
12 hang power clean and jerks (75/115 lb)
9 thrusters
6 power snatches
- INTERMEDIATE -
5 rounds for time:
12 hang power clean and jerks (65/95 lb)
9 thrusters
6 power snatches
- BEGINNER -
5 rounds for time:
12 hang power clean and jerks (45/65 lb)
9 thrusters
6 power snatches
- RX -
AMRAP 9:
15 KB swings (24/32 kg)
50-ft handstand walk
- INTERMEDIATE -
AMRAP 9:
15 KB swings (24/32 kg)
25-ft handstand walk
- BEGINNER -
AMRAP 9:
15 KB swings (24/32 kg)
100-ft bear crawl
Post-workout:
8 sets:
:20 seated L-sit hold
- Rest :10
- RX/INTERMEDIATE/BEGINNER -
For load:
Overhead lunges
6-6-6
Front-rack lunges
8-8-8
Back-rack lunges
10-10-10
The following is from our Brother, Dave Castro:
This Saturday is 1 year since Zach Miller passed away from cancer while on active duty. If you need a workout for the weekend hit this one up.
Over the years Greg and I created a number of Hero workouts, a handful for Heros I worked with .
I didn’t serve with Zach but I was an instructor when he went through BUD/S.
Consider this now an official @crossfit Hero WOD.
ILL Mill
5 rounds for time
500 meter row
20kb swing 70
20 push-ups
20 wall balls
20 pull ups
(Cool down with bicep curls)
Excerpt from obituary…
Navy Special Warfare Operator Chief Petty Officer (SEAL) Zackary Wilson Miller II Chief Special Warfare Operator Zackary Wilson Miller II, 39, born September 5th, 1981 in St. Augustine, FL succumbed to his brief battle against cancer June 4, 2021 in Virginia Beach, VA with his family, closest loved ones, and teammates by his side. He was assigned to an East Coast based Naval Special Warfare Unit. Zack spent the majority of his childhood in Columbus, GA and moved to Mobile, AL with his family when he was 12 years old. He graduated from McGill-Toolen Catholic High School in 2000, where he played baseball, basketball, and football; he was the captain of the football team. Zack was awarded a scholarship to play football at Millsaps College in Jackson, MS before transferring to the University of Alabama in Tuscaloosa, AL where he graduated with a bachelor's degree in Political Science in 2004.
Pre-workout:
EMOM 8:
1 power snatch
1 snatch push press
2 Sots presses
- RX -
2 rounds for time:
10 snatches (125/175 lb)
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (75/115 lb)
12 bar-facing burpees
- INTERMEDIATE -
2 rounds for time:
10 snatches (105/155 lb)
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (65/95 lb)
12 bar-facing burpees
- BEGINNER -
2 rounds for time:
10 snatches (65/95 lb)
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (45/65 lb)
12 bar-facing burpees
- RX/INTERMEDIATE -
8 sets for load:
2 thrusters
- BEGINNER -
8 sets for load:
3 thrusters
Post-workout:
4 sets for load:
8 DB strict presses/arm
8 DB front squats
- RX -
5 rounds for time:
40 double-unders
30 box step-ups (20/24 in)
20 KB swings (16/24 kg)
- INTERMEDIATE -
5 rounds for time:
20 double-unders
20 box step-ups (20/24 in)
20 KB swings (16/24 kg)
- BEGINNER -
5 rounds for time:
40 single-unders
20 box step-ups (20 in)
15 KB swings (12/16 kg)