CrossFit Mile Zero – CrossFit

Strength

Deadlift (8×3, build to a heavy triple.)

Push-ups (8×8-10)

WOD

Metcon (AMRAP – Reps)

Fitness

AMRAP 8

3 Pike Push Ups or Z Press

10 Russian Swings

6 Pike Push Ups or Z Press

10 Russian Swings

9 Pike Push Ups or Z Press

10 Russian Swings

12 Pike Push Ups or Z Press

15 Russian Swings

…

Performance

AMRAP 8

3 Handstand Push Ups

10 American Swings (53/35)

6 Handstand Push Ups

10 American Swings (53/35)

9 Handstand Push Ups

10 American Swings (53/35)

12 Handstand Push Ups

15 American Swings (53/35)

…

Compete

AMRAP 8

3 Handstand Push Ups

10 American Swings (70/53)

6 Handstand Push Ups

10 American Swings (70/53)

9 Handstand Push Ups

10 American Swings (70/53)

12 Handstand Push Ups

15 American Swings (70/53)

…

Goal: Reach round 5

Work on higher skills. Focus on heavier swings or getting upside down for handstand push ups.

Choose a weight on swings you can do unbroken.

HSPU go up 3 each round. Swings go up by 5 every 3 rounds.