CrossFit Mile Zero – CrossFit WOD CFMZ Conditioning Baseline 1 (Time) Fitness 5 Rounds for Quality 500m Row or 400m Run 20 Abmat Sit Ups 5 Power Cleans, DB or Barbell Performance 5 Rounds for Quality 625m Row or 500m Run 20 Stick Sit Ups 5 Power Cleans (135/95) Compete 5 Rounds for Quality 750m...Read More
CrossFit Mile Zero – CrossFit Strength Reverse Lunge (6×3/3, Built to a heavy triple) Nordic Hamstring Curl (6×5, use an abmat for your knees and have a partner hold on to your achilles.) L-Sit (6×10-15 seconds. Use the rings if possible. Double knees, one leg straight, both legs straight. Hollow Hold if unable to use...Read More
CrossFit Mile Zero – CrossFit Strength Bench Press (7×5+, Last set at 80%) Shoulder Press 7×5+, Last set at 80% WOD Metcon (Time) Fitness 4 Rounds for Time 300m Run or 750m Bike 5 Inch Worms to Pike Push Up Performance 4 Rounds for Time 400m Run 5 Wall Walks Compete 4 Rounds for Time...Read More
CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 80 Calorie Bike 4 Rounds 5 Deadlifts, 5 Hang Power Cleans, 5 STO 80 Calorie Row 4 Rounds 5 Deadlifts, 5 Hang Power Cleans, 5 STO 80 Calorie Ski Erg 4 Rounds 5 Deadlifts, 5 Hang Power Cleans, 5 STO Performance 100 Calorie Bike 4 Rounds...Read More
CrossFit Mile Zero – CrossFit Strength Pause Back Squats (8×3, Keep the weight light, and move with intensity on the way up) Back Squat with full 3 second pause at the bottom. Paused Front Squat (8×3, stay lighter and move with intensity on the way up) Toes-To-Bar (Work on progression building to Toes to Bar)...Read More
CrossFit Mile Zero – CrossFit Strength Pause Back Squats (8×3, Keep the weight light, and move with intensity on the way up) Back Squat with full 3 second pause at the bottom. Paused Front Squat (8×3, stay lighter and move with intensity on the way up) Toes-To-Bar (Work on progression building to Toes to Bar)...Read More
