CrossFit Mile Zero – CrossFit Strength Shoulder Press (7×5+, Last Set at 75%) Bench Press (7×5+, Last Set at 75%) Sland Board RDLs (7×8 with two dumbbells. Moderate Weight.) Superman Extensions (Checkmark) 7×10. Use 2.5 or 5 lb plates. Feet squeezed tightly together, arms stay extended. WOD Metcon (Time) Fitness 700/600m Row/Ski 5 Rounds 10 Horizontal Push Ups 10 Knees to Chest 700/600m Row/Ski Performance 800/700m Row/Ski 5 Rounds 12 Push Ups 12 Toes to Bar 800/700m Row/Ski Compete 1000/900m Row/Ski 5 Rounds 15 Push Ups 15 Toes to Bar 1000/900m Row/Ski Goal: 11-14 Minutes Cap: 15 Minutes Scale reps before scaling the movement. Break up the toes to bar early before they’re gone. The row/ski should be done in 3:30-4:00.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 3 Rounds for Time 25/20 Cal Row 50’ Up/Down Broad Jumps 25/20 Cal Ski 2 Sled Pushes 25/20 Cal Bike 200m Run Performance 3 Rounds for Time 30/24 Cal Bike 50’ Burpee Broad Jumps 30/24 Cal Row 4 Sled Pushes 30/24 Cal Ski 200m Sandbag Run (65/55) Compete 3 Rounds for Time 35/28 Cal Ski 50’ Burpee Broad Jumps 35/28 Cal Bike 6 Sled Pushes 35/28 Cal Row 200m Sandbag Run (100/65) Goal: 25-30 Minutes Cap: 30 Minutes Cardio intervals in 2-2:30. Sleds will jam things up. Move on if they’re being used and jump on when they’re free. Cardio should leave room in reserve.Read more

CrossFit Mile Zero – CrossFit Strength Hang Muscle Snatch + Muscle Snatch (10x(2+2). Weight is light. Work on full hip extension and punching through the transition.) WOD CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Fitness 50 Single Unders 15 Power Snatches or 12 Alternating DB Snatches This is a repeat workout. Most recently 12/26/24, shoot for a PR. Reps and weights are light enough that you NEED TO MOVE. This is mental. Keep moving.Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (7×5+, Last Set at 70%) Slantboard VMO Air Squats (7×8, slow and controlled tempo. Slight pause at the base.) Calf Stretch (Checkmark) :10-15 seconds per side on the rig. WOD Metcon (AMRAP – Rounds) Fitness EMOM 15 1: 1 Zombie Climb 2: 3 Hang Power Cleans 3: 30 Seconds Bike/Row/Ski Performance EMOM 15 1: 1 Rope Climb 2: 3 Power Cleans (115/75) 3: 30 Seconds Bike/Row/Ski Compete EMOM 15 1: 2 Rope Climbs 2: 3 Squat Cleans (155/105) 3: 30 Seconds Bike/Row/Ski Rounds in :10-15 Seconds The goal is as little rest as possible during the rope climbs and squat cleans. Do your best to transition straight into the next rep. Use the 30 seconds of cardio to slow it down.Read more

CrossFit Mile Zero – CrossFit Gym ClosedRead more