CrossFit Mile Zero – CrossFit Gymnastics Metcon (Checkmark) Fitness E2MOM x 4 50’ Overhead DB Carry 25’ Handstand Walk Progression Performance E2MOM x 4 50’ Overhead DB Carry (35/25) 25’ Handstand Walk Progression Competion E2MOM x 4 50’ Overhead DB Carry (50/35) 25’ Handstand Walk WOD Metcon (Time) Fitness 4 Rounds for Time 300m Run 50’ Handstand Walk Progression 12 Russian KB Swings (AHAP) Performance 4 Rounds for Time 400m Run 50’ Handstand Walk Progression 15 Russian KB Swings (AHAP) Competition 4 Rounds for Time 400m Run 50’ Handstand Walk 15 Russian KB Swings (AHAP)Time Cap 16 minutes Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Single-Arm DB Z-Press – 3 x 8/side Banded Face Pulls – 3 x 20 Hollow Rocks – 3 x 30 sec Goal: Reinforce overhead strength, scapular control, and midline stability to support inverted work.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM Back Squat – 6 x 2 @ 72%) WOD Metcon (AMRAP – Reps) Fitness AMRAP 10 Front Squat Burpees Over Bar Rep Scheme: 2 – 4 – 6 – 8 – 10 – … Performance AMRAP 10 Front Squat (95/65) Burpees Over Bar Rep Scheme: 2 – 4 – 6 – 8 – 10 – … Compete AMRAP 10 Front Squat (135/95) Burpees Over Bar Rep Scheme: 2 – 4 – 6 – 8 – 10 – …Time Cap is 10 Minutes Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Tempo Front Squat (31X1) – 3 x 5 @ light load Bulgarian Split Squat – 3 x 8/leg Banded Hamstring Curls – 3 x 20 Goal: Build quad endurance, unilateral stability, and knee resilience to support squat volume.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 3 Rounds for Time 30/25 Cal Row 10 Deadlifts 20/15 Cal Bike 5 Power Cleans Loading: Same Loading Throughout Rest 1:00 between rounds Score: Total time (including rest) Performance 3 Rounds for Time 40/30 Cal Row 10 Deadlifts 30/20 Cal Bike 5 Power Cleans Loading: Rd 1: 135/95 Rd 2: 155/105 Rd 3: 175/115 Rest 1:00 between rounds Score: Total time (including rest) Competition 3 Rounds for Time 40/30 Cal Row 10 Deadlifts 30/20 Cal Bike 5 Power Cleans Loading: Rd 1: 185/135 Rd 2: 205/145 Rd 3: 225/155 Rest 1:00 between rounds Score: Total time (including rest)Time Cap is 30 mins Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Tempo Romanian Deadlift (3111) – 3 x 8 Barbell Clean Pull (light-moderate) – 3 x 5 Banded Hamstring Curls – 3 x 20 Goal: Reinforce posterior chain strength, clean pulling...Read more

CrossFit Mile Zero – CrossFit Gymnastics E2MOM x 5 5-8 Ring Rows 4-6 BMU WOD Metcon (Time) Fitness 21–15–9 DB Box Step Overs Jumping Pull-Ups Performance 21–15–9 DB Box Step Overs (35/25, 20/16”) Pull-Ups Competition 21–15–9 DB Box Step Overs (50/35, 24/20”) Chest-to-Bar Pull-UpsTime Cap is 10 minutes Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Tempo Ring Rows (3111) – 3 x 8 Banded Tricep Pushdowns – 3 x 20 Single-Arm DB Step-Downs – 3 x 10/leg Goal: Build strict pulling strength, reinforce shoulder stability, and improve unilateral leg control to support higher-volume gymnastics and box work.Read more

CrossFit Mile Zero – CrossFit Strength Front Squat (Front Squat E2MOM x 5 2 Squats @ 72%) WOD Metcon (AMRAP – Reps) Fitness AMRAP 3 300m Run Max Wall Balls Rest 3 minutes Repeat x 3 rounds Performance AMRAP 3 400m Run Max Wall Balls (14/10) Rest 3 minutes Repeat x 3 rounds Competition AMRAP 3 400m Run Max Wall Balls (20/14) Rest 3 minutes Repeat x 3 roundsTime cap is 18 Minutes Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Banded Front Rack Stretch + Squat Hold – 3 x :30 Tempo Wall Ball (3111) – 3 x 12 Seated DB Z-Press – 3 x 10 Goal: Improve front rack mobility, squat endurance, and shoulder stamina to support tempo front squats and high-volume wall balls.Read more