CrossFit – Fri, Feb 6 – CrossFit Mile Zero

CrossFit Mile Zero – CrossFit

Fitness

EMOM x 8

Minute 1: 2 Lat Pull Downs (controlled kip + pop)

Minute 2: 3–5 Jumping Pull Ups + Box Dips

Performance

EMOM x 8

Minute 1: 2 Lat Pull Down (controlled kip + pop)

Minute 2: 3–5 Jumping Bar Muscle-Ups

Competion

EMOM x 8

Minute 1: 2 Hips-to-Bar (controlled kip + pop)

Minute 2: 3–5 Bar Muscle-Ups

Fitness

12-9-6-3-1

Thrusters

Jumping Pull-Ups

Performance

15-12-9-6-3

Thrusters (65/45)

Pull-Ups

Competition

15-12-9-6-3

Thrusters (95/65)

Chest-to-Bar Pull-Ups

After Class Accessory Work (Optional)

Banded Strict Pull-Ups – 3 x 10–12

Front Rack Isometric Hold – 3 x :30

Tempo Goblet Squats (3131) – 3 x 10

Goal:

Build pulling strength, reinforce front rack stability, and improve squat mechanics to support higher-efficiency thrusters and muscle-ups.