CrossFit Mile Zero – CrossFit Strength Back Squat (7×3 Tempo Back Squats (2111) Last set max reps, no tempo at 85%) WOD Metcon (Time) Fitness 5 Rounds for Time 150m Run 5 Burpees 3 Front Squats Performance 5 Rounds for Time 200m Run 5 Burpees over Bar 3 Front Squats (135/95) Competition 5 Rounds for...Read More
CrossFit Mile Zero – CrossFit Strength Ring Pullups (6×3 Reps) *Rest 1:00-1:30 b/t sets Focus: Set up a pair of rings above your head. Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Scaling options for this would be assisting the pull with your legs on the floor, or jumping...Read More
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
