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
CrossFit Mile Zero – CrossFit Strength Back Squat (7×2 Tempo Back Squats (2111) Last set max reps, no tempo at 85%) WOD Metcon (Calories) Fitness Every 3 Minutes for 5 Rounds AMRAP 2 6 DB Squat Cleans Max Calorie Bike -Rest 1 Minute- Performance Every 3 Minutes for 5 Rounds AMRAP 2 8 DB Squat...Read More
CrossFit Mile Zero – CrossFit Strength Pull Up Negatives (Negative Pull Up into Kip Swing x3) Ring Push-ups (3-5 Second Top Hold followed by 3-5 Ring Push Ups or Negatives) WOD Metcon (AMRAP – Reps) Fitness AMRAP 12 30 Single Unders Max Pull Ups or Jumping Pull Ups 100m Suitcase Carry Performance AMRAP 12 30...Read More
CrossFit Mile Zero – CrossFit Partner WOD Metcon (Time) Fitness 3 Rounds for Time 20 Step Ups 15 Alt DB Snatches per Arm 10 Inchworm to Push Ups 5 Zombie Rope Climbs Performance 3 Rounds for Time 20 Step Ups (20)(35/25) 15 Alt DB Snatches per Arm (35/25) 10 Wall Walks 5 Rope Climbs Competition...Read More
CrossFit Mile Zero – CrossFit Strength Deadlift (7×3 Tempo Deadlifts (2121) Last set max reps, no tempo at 80%) WOD Metcon (5 Rounds for calories) Fitness EMOM 20 -3 Deadlifts -8 Elevated/Knee Push Ups -Max Cal Row -Rest Performance EMOM 20 -3 Deadlifts (275/185) -10 Push Ups -Max Cal Row -Rest Competition EMOM 20 -3...Read More
CrossFit Mile Zero – CrossFit Strength High Hang Clean + Hang Clean (12x(1+1), Build to a Heavy Set) WOD Metcon (Weight) Fitness Every 3:00 x 5 Rounds 6, 7, 8, 9, 10 Cal Bike 7, 6, 5, 4, 3 Power Cleans *Score is the weight of the final 3 Power Cleans Performance Every 3:00 x...Read More
CrossFit Mile Zero – CrossFit Skill Handstand Walk Progression (Checkmark) Every 1:30 x 6 Rounds Box Pike Hold x:15, Box Pike Taps, Box Pike Cirlces, Box Pike Walk with 1 Leg Extended, HS Hold x:15, HS Hold Shoulder Taps. Progress to where you are challenged and stay there. WOD Metcon (AMRAP – Rounds and Reps)...Read More
