CrossFit Mile Zero – CrossFit
Strength
Clean (Every 2:30 x 5 sets:
1 Clean Pull + 1 Squat Clean + 1 Split Jerk
)
Build each set to ~80–85%, perfect form only
WOD
Metcon (4 Rounds for time)
Fitness
4 Rounds for Time (Rest 2:00 between):
8/6 Cal Bike (sprint pace)
10 Deadlifts @ ~50% 1RM
10 Burpees
Performance
4 Rounds for Time (Rest 2:00 between):
10/8 Cal Bike (sprint pace)
10 Deadlifts @ ~50% 1RM
10 Bar Over-the-Bar Burpees
Compete
4 Rounds for Time (Rest 2:00 between):
12/10 Cal Bike (sprint pace)
10 Deadlifts @ ~50% 1RM
10 Bar Over-the-Bar Burpees
Time Cap: 18 Minutes
Extra Credit
Metcon (Checkmark)
Post-Class Accessory Work (Optional)
To be performed after class for posterior chain engagement and thoracic mobility.
2–3 Rounds (Optional if short on time):
Curtsey Lunge to Balance x 8/side
Focus on hip control, tall chest
Glute Bridge March x 10/side
Drive heel, maintain pelvis neutral
Single Arm DB Snatch + OH Hold x 6/side
Controlled catch and finish overhead with stability