CrossFit Mile Zero – CrossFit

Strength

Deadlift (Deadlift – Build to a 3RM
)

15 minutes

4–6 working sets

Gradual load increases

Full reset between reps

WOD

Metcon (Time)

Fitness

For Time

400m Row

30 Jumping Pull-Ups

30 Box Step Overs

Performance

For Time

500m Row

30 Pull-Ups

30 Box Jump Overs

Compete

For Time

500m Row

30 Chest-to-Bar Pull-Ups

30 Box Jump Overs
Time Cap is 8 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional, 10–12 minutes)

Focus: leg strength, core stability, and pressing endurance—all supporting squats, thrusters, and burpees.

Accessory Block

A1. Bulgarian Split Squats — 3 × 8/leg

Build unilateral strength and bottom-position stability.

A2. Strict Ring Dips or Box Dips — 3 × 8–12

Supports pressing mechanics from thrusters/burpees.

A3. Hollow Rocks — 3 × 20 sec

Reinforces midline tension used in squats and thrusters.

A4. Glute Bridge Iso Hold — 2 × 45 sec

Helps maintain posterior chain balance after heavy squats.