CrossFit Mile Zero – CrossFit

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Strength

Deadlift (6×5, Last Set at 65%)

Slantboard VMO Air Squats (6×10, slow and controlled tempo. Slight pause at the base. Use a DB or Goblet if able.)

Calf Stretch (Checkmark)

:10-15 seconds per side on the rig.

WOD

Metcon (Time)

Fitness

21-15-9

Deadlifts

DB Reverse Lunges

Rest 1 Minute

9-6-3

Power Cleans

DB Reverse Lunges

Performance

21-15-9

Deadlifts (135/95)

DB Reverse Lunges (35s/25s)

Rest 1 Minute

9-6-3

Power Cleans (135/95)

DB Reverse Lunges (35s/25s)

Compete

21-15-9

Deadlifts (185/125)

DB Reverse Lunges (50s/35s)

Rest 1 Minute

9-6-3

Power Cleans (185/125)

DB Reverse Lunges (50s/35s)

Goal: 8-12 Minutes

Cap: 15 Minutes

Light to moderate deadlift load, moderate to heavy clean load.

Glutes, grip, and lower back have the potential to fatigue. Focus on set up.