CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) EMOM x 8 Even Minutes: 2 Strict HSPU (or Seated DB Press, Box Strict, Wall Walks) Odd Minutes: 6 Kipping HSPU (or Box Kip, DB Push Press, Kip to 1 AbMat) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 3 mins 8 Cal Row 5 Power Snatch @ ~70% Rest 3 mins between sets x 4 Sets Performance AMRAP 3 mins 10 Cal Row 5 Power Snatch @ ~70% Rest 3 mins between sets x 4 Sets Competition AMRAP 3 mins 10 Cal Row 5 Power Snatch @ ~70% Rest 3 mins between sets x 4 Sets Extra Credit Metcon (Checkmark) Post Class (Optional) – Accessory Work Midline Stability & Rotational Strength World’s Greatest Stretch – 2×6/side Tall Kneeling Band Rotations – 3×8/side Hollow Body Flutter Kicks – 3×20Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Front Squat (Every 2:30 x 4 Sets ) 4 Front Squats @ 21X1 Tempo (~65–75%) WOD Metcon (Time) Fitness 21-15-9 Wall Balls Box Step Ups 50 Single Unders after each round Performance 21-15-9 Wall Balls (14/10) Box Jumps (20/16″) 30-50 Double Unders after each round Compete 21-15-9 Wall Balls (20/14) Box Jumps (24/20″) 50 Double Unders after each round Time Cap: 8 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) To be performed after class for posterior chain engagement and thoracic mobility. Shoulder & Pulling Strength DB Reverse Fly to External Rotation – 3×10 (light, controlled) Archer Ring Rows – 2×6/side (control the lateral pull) Tempo Inverted Rows (3-sec down) – 3×8 (horizontal pull focus)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) EMOM x 6 Minute 1: 5–8 Beat Swings + :10 Hollow Hold Minute 2: 3–6 Kipping Pull-Ups or Progressions WOD Metcon (AMRAP – Rounds and Reps) Teams of 3 *one partner works at a time Fitness AMRAP 24 24 Jumping Pull-Ups or Ring Rows 30 Alt DB Snatches 36 Alt V Ups 400m Run Performance AMRAP 24 18 Kipping Pull-Ups 36 Alt DB Snatches (35/25) 48 AbMat Sit-Ups 400m Run Compete AMRAP 24 24 Kipping Pull-Ups 36 Alt DB Snatches (50/35) 48 GHD Sit-Ups 400m Run Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, Not in Class Time) To be completed individually after class for additional shoulder stability and posture strength. Shoulder Stability + Core Strength Z Press (Barbell or DB) – 3×8 Focus: Upright posture, no lean, controlled press Plank Pull-Throughs – 3×12 Move DB across body without...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Teams of 3 – For Time (Cap 20 min) 60 Power Snatches 10 Zombie Rope Climbs 40 Power Snatches 8 Zombie Rope Climbs 20 Power Snatches 6 Zombie Rope Climbs Performance Teams of 3 – For Time (Cap 20 min) 60 Power Snatches (65/45#) 10 Rope Climbs 40 Power Snatches (75/55#) 8 Rope Climbs 20 Power Snatches (95/65#) 6 Rope Climbs Compete Teams of 3 – For Time (Cap 20 min) 60 Power Snatches (95/65#) 10 Rope Climbs 40 Power Snatches (115/75#) 8 Rope Climbs 20 Power Snatches (135/95#) 6 Rope Climbs20 minute time cap Hang Snatch (Hang Snatch) At the 20 minute mark you have 10 minutes to establish a 1 RM Hang Snatch Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Posterior Chain & Core Stability Band-Resisted Good Mornings – 3×15...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat Back Squat Wave Every 2:30 x 7 Sets Set 1: 7 @ 65% Set 2: 5 @ 70% Set 3: 3 @ 75% Set 4: 1 @ 80% Set 5: 3 @ 75% Set 6: 5 @ 70% Set 7: 7 @ 65% WOD Metcon (Time) Fitness 3 Rounds For Time 12 Thrusters @50% of 1RM 12 AbMat Sit-Ups Time Cap: 8 minutes Performance 3 Rounds For Time 12 Thrusters @50% of 1RM 18 AbMat Sit-Ups Time Cap: 8 minutes Compete 3 Rounds For Time 12 Thrusters @50% of 1RM 18 GHD Sit-Ups Time Cap: 8 minutesTime Cap is 8 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Core + Hip Stability (Unilateral Focus) Do after class or later in the day: KB Suitcase Carry (50m/side) – 3 sets Focus: Core anti-lateral-flexion, shoulder stability Cossack Squats – 3×6/side...Read more