CrossFit Mile Zero – CrossFit

Strength

Back Squat (E2MOM x 5
)

Back Squat 5 × 2 @ 85–90%

WOD

Metcon (Time)

Fitness

4 Rounds:

8 Thrusters

8 Bar-Facing Burpees

Performance

4 Rounds:

8 Thrusters (95/65)

8 Bar-Facing Burpees

Compete

4 Rounds:

8 Thrusters (115/75)

8 Bar-Facing Burpees
Time Cap is 8 Minutes

Extra Credit

Metcon (Checkmark)

Post-Class Accessory Work (Optional, 10–12 minutes)

Focus: leg strength, core stability, and pressing endurance—all supporting squats, thrusters, and burpees.

Accessory Block

A1. Bulgarian Split Squats — 3 × 8/leg

Build unilateral strength and bottom-position stability.

A2. Strict Ring Dips or Box Dips — 3 × 8–12

Supports pressing mechanics from thrusters/burpees.

A3. Hollow Rocks — 3 × 20 sec

Reinforces midline tension used in squats and thrusters.

A4. Glute Bridge Iso Hold — 2 × 45 sec

Helps maintain posterior chain balance after heavy squats.