WOD – CrossFit Mile Zero

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Jan

CrossFit – Fri, Jan 23

January 22, 2026

CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM x 6 Back Squat x 2 @ 78%) WOD Metcon (Time) Fitness 5 Rounds for Time: 10 American Swings 15 AbMat Sit-Ups 20 Wall Balls Performance 5 Rounds for Time: 10 American Swings (53/35) 10 GHD Sit-Ups 20 Wall Balls (14/10) Compete 5 Rounds for Time: 10 American Swings (70/53) 15 GHD Sit-Ups 20 Wall Balls (20/14)Time Cap is 10 Minutes Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) 3 Sets Each (Not Part of 60-Min Class): Banded Hamstring Curls – 15 reps Tempo Goblet Squats (3s down) – 12 reps Hollow Hold or Deadbug – 30–40s Goal: Reinforce posterior chain durability, knee integrity, and trunk stability after squat and midline volume.

Jan

CrossFit – Thu, Jan 22

January 21, 2026

CrossFit Mile Zero – CrossFit Gymnastics Metcon (AMRAP – Reps) EMOM x 10 (Alternating): Min 1: 6–9 Strict Pull-Ups Min 2: 10–15 Ring Rows Strength WOD Metcon (AMRAP – Reps) Fitness AMRAP 10: 1 Power Clean 1 Muscle-Up Progression 5/4 Cal Bike Performance AMRAP 10: 1 Power Clean (135/95) 1 Jumping Muscle-Up 7/5 Cal Bike Compete AMRAP 10: 1 Power Clean (185/135) 1 Muscle-Up 7/5 Cal BikeTime Cap is 10 Minutes Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) 3 Simple Sets: Banded Straight-Arm Pulldown – 15 reps Slow Tempo Ring Rows – 10 reps (3s down) Tall Kneeling Single-Arm DB Press – 10/side Goal: Support shoulder health, reinforce scapular mechanics, and balance pressing with pulling volume.

Jan

CrossFit – Wed, Jan 21

January 20, 2026

CrossFit Mile Zero – CrossFit Gymnastics EMOM x 9: :20 Handstand Hold 10 Shoulder Touches :30 Hollow Hold WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 22: 400m Row 50’ DB Bear Crawl 200m Ski 100m KB Suitcase Carry Performance AMRAP 22: 500m Row Handstand Walk Progression 300m Ski 100m KB Suitcase Carry (53/35) Competition AMRAP 22: 500m Row 50’ Handstand Walk 300m Ski 100m KB Suitcase Carry (70/53) Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) 3 Simple Sets: 30s Wall-Facing Handstand Hold or Pike Hold 12 Single-Arm KB Rows / side 20–30s Side Plank / side Goal: Reinforce shoulder stacking, unilateral stability, and trunk control to support inverted work and carries.

Jan

CrossFit – Tue, Jan 20

January 19, 2026

CrossFit Mile Zero – CrossFit Strength Front Squat (E2MOM x 5: 5 Front Squats @ 80%) WOD CFMZ Beep Test (AMRAP – Rounds and Reps) EMOM x 15: 4 DB Thrusters (50s/35s) 6 Toes-to-Bar 20 Double-Unders Fitness EMOM x 15: 4 DB Thrusters 6 High Knees 20 Single-Unders Performance 4 DB Thrusters (35s/25s) 6 Toes-to-Eye Level 10-20 Double-Unders Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) 3 Sets: 10 Tempo Goblet Squats (3s down) 12 Banded Toes-to-Bar or Hollow Rocks 30s Front Rack Carry (moderate load) Goal: Reinforce squat positioning, core stability, and front rack endurance to support long-term strength and movement quality.

Jan

CrossFit – Mon, Jan 19

January 18, 2026

CrossFit Mile Zero – CrossFit Strength Snatch (EMOM x 3: 3 High Hang Snatch @ ~50% EMOM x 3: 2 Low Hang Snatch @ ~60% EMOM x 3: 1 Snatch @ 65–75% ) WOD Isabel (Time) For Time: 30 Snatches, 135# / 95# Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) 3 Sets: 10 Snatch Grip Romanian Deadlifts (light, controlled) 12 Banded Face Pulls 30s Overhead Plate Hold (light, active shoulders) Purpose: Reinforce posterior chain strength, shoulder stability, and overhead endurance following high-speed snatch work.

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