CrossFit Mile Zero – CrossFit Strength Back Squat (7×5+, Last Set at 75%) Front Squat (7×5+, Last Set at 75%) Slant Board Split Squats (Checkmark) 7×5/5. Bodyweight or light dumbbells. Slant Board Toe Touches (Checkmark) 7×5 WOD Metcon (Time) Fitness For Time 250m-200m-150m Run 25-20-15 Wallballs Performance For Time 300m-250m-200m Run 30-25-20 Wallballs (20/14) Compete...Read More
CrossFit Mile Zero – CrossFit Strength Shoulder Press (7×5+, Last Set at 75%) Bench Press (7×5+, Last Set at 75%) Sland Board RDLs (7×8 with two dumbbells. Moderate Weight.) Superman Extensions (Checkmark) 7×10. Use 2.5 or 5 lb plates. Feet squeezed tightly together, arms stay extended. WOD Metcon (Time) Fitness 700/600m Row/Ski 5 Rounds 10...Read More
CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 3 Rounds for Time 25/20 Cal Row 50’ Up/Down Broad Jumps 25/20 Cal Ski 2 Sled Pushes 25/20 Cal Bike 200m Run Performance 3 Rounds for Time 30/24 Cal Bike 50’ Burpee Broad Jumps 30/24 Cal Row 4 Sled Pushes 30/24 Cal Ski 200m Sandbag Run...Read More
CrossFit Mile Zero – CrossFit Strength Hang Muscle Snatch + Muscle Snatch (10x(2+2). Weight is light. Work on full hip extension and punching through the transition.) WOD CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Fitness 50 Single Unders 15 Power Snatches or...Read More
CrossFit Mile Zero – CrossFit Strength Deadlift (7×5+, Last Set at 70%) Slantboard VMO Air Squats (7×8, slow and controlled tempo. Slight pause at the base.) Calf Stretch (Checkmark) :10-15 seconds per side on the rig. WOD Metcon (AMRAP – Rounds) Fitness EMOM 15 1: 1 Zombie Climb 2: 3 Hang Power Cleans 3: 30...Read More
CrossFit Mile Zero – CrossFit Strength Deadlift (5-4-3-3-2-2-1-1) Build to a moderate to heavy single. WOD Scaled Helen (Time) 3 Rounds for time of: 250m Run 15 Russian Kettlebell Swings 9 Jumping Pull Ups Freestyle Helen (Time) “Freestyle Helen” 1200m Run 63 American Swings (35/53) 36 Pull UpsRead More
CrossFit Mile Zero – CrossFit Strength Hip Hang Clean + Front Squat 8x(1+1), build to a light to moderate weight. WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 8 5 DB or Sandbag Cleans 5 Burpees to 6” Target 5 Knees to Chest Performance AMRAP 8 5 Sandbag Cleans (55/45) 5 Burpees to 6”...Read More
