CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Partition as needed. 120 Single Unders 60 Cal Ski 60 Cal Row 60 Cal Bike 600m Run Performance Partition as needed. 160 Double Unders 80 Cal Ski 80 Cal Row 80 Cal Bike 800m Run Compete Partition as needed. 200 Double Unders 100 Cal Ski 100...Read More
CrossFit Mile Zero – CrossFit Strength Back Squat (8×2, build to a heavy double) Front Squat (8×2, build to a heavy double) Meadows Row (8×5/5. Use a moderate weight DB) WOD Metcon (Time) Fitness 3 Rounds for Time 20 Wallballs 10 Up Downs 200m Farmers Carry Performance 3 Rounds for Time 20 Wallballs (20/14) 10...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Fitness 100 Cal Bike 150 Single Unders 90 Abmat Sit Ups 60 Jumping Pull Ups/Ring Rows 30 Burpees/Devils Press Performance 150 Cal Bike 120 Double Unders 90 Stick Sit Ups 60 Pull Ups 30 Devils Press (35s/25s) Compete 180 Cal Bike 150 Double...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (7×1+, Last Set at 85%) Front Squat (7×1+, Last Set at 85%) Slant Board Patrick Step Downs (Checkmark) 6×6/6 WOD Metcon (Time) Fitness 4 Rounds for Time 250m Run 10 Wallballs 2 Zombie Climbs Performance 4 Rounds for Time 400m Run 15 Wallballs (20/14)...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (7×1+, Last Set at 85%) Bench Press (7×1+, Last Set at 85%) Slant Board RDLs (7×8 with two dumbbells. Moderate Weight.) Banded Y Raises (No Measure) 7×8 with 1 second pause at top and bottom ROM. WOD Metcon (AMRAP – Reps) Fitness AMRAP 15...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Calories) Fitness AMCAP 30 Bike, Row, Ski or 150m Run Perform 2 Power Cleans every 15 Calories Performance AMCAP 30 Bike, Row, Ski or 200m Run Perform 2 Power Cleans every 20 Calories/200m Compete Same as Rx Goal: 200-300 Calories Athletes choose the load for...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Snatch (10x(1+1+1)) High Hang, Above the Knee, Floor * 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch WOD Power Snatch (AHAP 15) Snatch (AHAP 15) Work to a heavy single near threshold. Establish footwork and receiving positions early while the weight...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×1+, Last Set at 80%) Slantboard VMO Air Squats (7×10, slow and controlled tempo. Slight pause at the base. Use a DB or Goblet if able.) Calf Stretch (Checkmark) :10-15 seconds per side on the rig. WOD Metcon (Time) Fitness 15-12-9-6-3 Knees to Chest Russian...Read More
