CrossFit Mile Zero – CrossFit
Strength
Back Squat
Back Squat Wave
Every 2:30 x 7 Sets
Set 1: 7 @ 65%
Set 2: 5 @ 70%
Set 3: 3 @ 75%
Set 4: 1 @ 80%
Set 5: 3 @ 75%
Set 6: 5 @ 70%
Set 7: 7 @ 65%
WOD
Metcon (Time)
Fitness
3 Rounds For Time
12 Thrusters @50% of 1RM
12 AbMat Sit-Ups
Time Cap: 8 minutes
Performance
3 Rounds For Time
12 Thrusters @50% of 1RM
18 AbMat Sit-Ups
Time Cap: 8 minutes
Compete
3 Rounds For Time
12 Thrusters @50% of 1RM
18 GHD Sit-Ups
Time Cap: 8 minutes
Time Cap is 8 Minutes
Extra Credit
Metcon (Checkmark)
Post-Class Accessory Work (Optional)
Core + Hip Stability (Unilateral Focus)
Do after class or later in the day:
KB Suitcase Carry (50m/side) – 3 sets
Focus: Core anti-lateral-flexion, shoulder stability
Cossack Squats – 3×6/side
Focus: Adductors, hips, ankle mobility
Single-Arm Front Rack March (20m/arm) – 3 rounds
Focus: Core stability under load, unilateral leg control