CrossFit Mile Zero – CrossFit
Strength
Clean (E2MOM x 5 sets
Clean Pull + Hang Clean + Front Squat Complex)
Moderate load across all sets (70–80% of clean)
1 Clean Pull
1 Hang Power Clean
1 Front Squat
WOD
Metcon (Time)
Fitness
4 Rounds for Time
8/6 Cal Bike
8 Power Cleans @50% of 1RM
6 Burpees Over the Bar
Performance
4 Rounds for Time
8/6 Cal Bike
8 Power Cleans @50% of 1RM
6 Burpees Over the Bar
Compete
4 Rounds for Time
10/8 Cal Bike
8 Power Cleans @50% of 1RM
6 Burpees Over the Bar
Time Cap: 12 Minutes
Extra Credit
Metcon (Checkmark)
Post-Class Accessory Work (Optional)
To be performed after class for posterior chain engagement and thoracic mobility.
Posterior Chain & Stability (3 Rounds):
Tempo KB Deadlifts (3-2-1) – 3×8
Slow lower, 2-sec pause at bottom, fast up
Band-Resisted Monster Walks – 2×10 steps/side
Keep hips level, core braced
Side-Lying Thoracic Rotations – 2×10/side
Control rotation, keep knees together