CrossFit Mile Zero – CrossFit Strength Deadlift (7×5 Tempo Deadlifts (2121) Last set max reps, no tempo at 80%) WOD Metcon (Time) Fitness 2 Rounds 800m Run 15 Deadlifts Performance 2 Rounds 1000m Run 20 Deadlifts (185/125) Competition 2 Rounds 1200m Run 20 Deadlifts (225/155)Read More
CrossFit Mile Zero – CrossFit Strength Halting Power Cleans (10x(1+1) Halting Power Clean + Power Clean. Build to a moderately heavy weight.) WOD Metcon (Weight) Fitness AMHAP 12 50 Single Unders 3 Hang Power Cleans *Score is the heaviest set of 3 cleans completed Performance AMHAP 12 20-30 Double Unders 3 Power Cleans *Score is...Read More
CrossFit Mile Zero – CrossFit Skill Handstand Walk Progression (Checkmark) Every 1:30 x 6 Rounds Shoulder Taps x10-20, Half Wall Walk x3, Wall Facing Shoulder Taps x10-20, Wall Facing Lateral Walk, HS Hold with Outside Plate Hand Lifts, HS Walk Attempt Progress to where you are challenged and stay there. WOD Metcon (AMRAP – Reps)...Read More
CrossFit Mile Zero – CrossFit Strength Ring Row to Muscle Up Transition (Checkmark) 6×3 Ring Dips (3-5 Second Top Hold followed by 3-5 Ring Dips, banded ring dips, or Negatives) WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Scaled Helen (Time) 3 Rounds for time...Read More
CrossFit Mile Zero – CrossFit Strength Back Squat (7×5 Tempo Back Squats (2121) Last set max reps, no tempo at 80%) WOD Metcon (Time) Fitness Every 2 Minutes for 5 Rounds 10 DB Front Squats 10 Abmat Sit Ups *Score the Slowest Round Performance Every 2 Minutes for 5 Rounds 10 Front Squats (95/65) 15...Read More
CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 100 Cal Row 100 Air Squats 100 Cal Bike 100 DB Snatches Performance 150 Cal Row 150 Air Squats 100 Cal Bike 100 DB Snatches (35/25) Competition 150 Cal Row 150 Air Squats 120 Cal Bike 120 DB Snatches (50/35)Read More
CrossFit Mile Zero – CrossFit Strength Hang Clean + Low Hang Clean (12x(1+1), Build to a Heavy Set) WOD Metcon (AMRAP – Reps) Fitness AMRAP 15 Hang Power Cleans At 0:00, 3:00, 6:00, 9:00, and 12:00 run 300m Performance AMRAP 15 Max Power Cleans (155/105) At 0:00, 3:00, 6:00, 9:00, and 12:00 run 400m Competition...Read More
CrossFit Mile Zero – CrossFit Strength Deadlift (7×2 Tempo Deadlifts (1121) Last set max reps, no tempo at 85%) WOD Metcon (Time) Fitness 10-9-8-7-6-5-4-3-2-1 Deadlifts DB Bench Performance 10-9-8-7-6-5-4-3-2-1 Deadlifts (bodyweight) DB Bench (35s/25s) Competition 10-9-8-7-6-5-4-3-2-1 Deadlifts (1.5/1.25 bodyweight) DB Bench (50s/35s)Read More
CrossFit Mile Zero – CrossFit Skill Handstand Walk Progression (Checkmark) Every 1:30 x 6 Rounds Box Pike Taps x10-20, Box HSPU x5, Box Pike Circles with/without 1 Leg Extended, HS Hold Hand Lifts, HS Hold with Inside Plate Hand Lifts, HS Walk Attempt Progress to where you are challenged and stay there. WOD Metcon (AMRAP...Read More
