CrossFit Mile Zero – CrossFit

Strength

Snatch (E2MOM x 6
)

2 Squat Snatches @ 75–80%

WOD

Metcon (Checkmark)

Fitness

EMOM X 10

Min 1: 1 Zombie Rope Climb + Max Handstand Push-Ups Progressions in remaining time

Min 2: 5 Power Snatches

Performance

EMOM X 10

Min 1: 1 Rope Climb + Max Handstand Push-Ups Progressions

Min 2: 5 Power Snatches (95/65)

Competition

EMOM X 10

Min 1: 1 Rope Climb + Max Handstand Push-Ups (strict or kipping) in remaining time

Min 2: 5 Power Snatches (135/95)
Time Cap 10 Mins

Extra Credit

Metcon (Checkmark)

POST-CLASS ACCESSORY WORK (10–12 min)

(These target shoulders, pulling strength, overhead stability, and rope/HSPU mechanics.)

A. Shoulder & Overhead Stability (2–3 Rounds)

Single-Arm KB Overhead Carry

30–40m each arm

Focus: lockout stability, midline control.

Banded Face Pulls

20 reps

Strengthens scapular retractors for rope climbs and snatches.

B. Pulling Strength (2–3 Rounds)

Seated Rope Pulls (No Feet)

2 x 10 pulls

Perfect for rope climb grip, lat engagement, footwork patterning.

Supinated Bent-Over Rows

10–12 reps

Builds pulling power and bar control for snatches.

Deficit Eccentric HSPU

3–5 slow reps (5 sec negative)

Teaches control and improves ROM strength.