CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Metcon (Weight) E2MOM x 12 (6 Rounds Each Movement) Odd Minutes: → 1 Clean + 1 Hang Clean @ 70–75% Even Minutes: → 4 Pull-Ups + 2 Chest-to-Bar + 2 Bar Muscle-Ups WOD Metcon (Time) Fitness Part 1: 21 Deadlifts 15 Hang Cleans 9 Shoulder-to-Overhead → Rest 1:1 (roughly 3–4 minutes) Part 2 (Reverse Order): 9 STO 15 Hang Cleans 21 Deadlifts Performance Part 1: 21 Deadlifts (115/85) 15 Hang Cleans 9 Shoulder-to-Overhead → Rest 1:1 (roughly 3–4 minutes) Part 2 (Reverse Order): 9 STO 15 Hang Cleans 21 Deadlifts Competition Part 1: 21 Deadlifts (155/105) 15 Hang Cleans 9 Shoulder-to-Overhead → Rest 1:1 Part 2 (Reverse Order): 9 STO 15 Hang Cleans 21 Deadlifts Time Cap: 14 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Chest Supported DB Rows – 4 x 10–12 @ moderate weight → Focus: upper...Read more

CrossFit Mile Zero – CrossFit Strength Push Jerk (E2MOM x 6 2 Push Jerks + 1 Split Jerk @ 70–75%) WOD Metcon (AMRAP – Reps) Fitness EMOM x 15 6 Cal Row + Max DB Lunges :30 Max HRPU Rest Performance EMOM x 15 8/6 Cal Row + Max DB Lunges (35s/25s) :30 Max HSPU Progressions Rest Compete EMOM x 15 10/8 Cal Row + Max DB Lunges (50s/35s) :30 Max HSPU Rest Time – Cap 15 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, Not in Class Time) Tall Kneeling Landmine Press – 3×10 Builds shoulder stability and overhead pressing mechanics without loading the spine. Single-Arm DB Front Rack Hold – 3×0:30/side Reinforces core tension and anti-rotation stability relevant to jerk positions. Banded Face Pull to External Rotation – 3×12 Restores shoulder health, balances posterior chain, and supports scapular control after pressing volume.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Press Complex (3 Rounds for weight) E2MOM x 6 3×8 Strict Press (build to 65–70%) 2×4 Push Press (build to 75–80%) 1×2 Push Jerk (build to 85%) WOD Metcon (Time) Fitness 3 Rounds For Time: 600m Run 40 Single Unders 15 Hand-Release Push-Ups Time Cap: 18 minutes Performance 3 Rounds For Time: 800m Run 30-40 Double Unders 20 Hand-Release Push-Ups Time Cap: 18 minutes Compete 3 Rounds For Time: 800m Run 40 Double Unders 20 Hand-Release Push-Ups Time Cap: 18 minutesTime Cap is 18 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Focus: Knee health, hip mobility, adductor/oblique strength Seated DB External Rotations – 3×12: Reinforce rotator cuff stability after pressing volume. Banded Face Pulls – 3×15: Improve scapular control and posture. Single-Arm DB Overhead Carry (40m/side) – 3 sets: Build unilateral shoulder strength and midline stability.Read more

CrossFit Mile Zero – CrossFit Skill E2MOM x 5: 3 Lats 2 Fly + 2 Jumping BMU + 1 Bar Muscle-Up or 4 Pull Ups + 3 C2B Pull Ups + 2 BMU WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 9: 12 Deadlifts 6 Pull Ups + 6 Box Dips Performance AMRAP 9: 12 Deadlifts (95/65) 6 Jumping BMU Competition AMRAP 9: 12 Deadlifts (135/95) 6 BMUTime Cap 9 Mins Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Seated DB External Rotations: 3×12 — Strengthen rotator cuff and improve shoulder stability. Banded Hip Hinge Good Mornings: 3×15 — Reinforce posterior chain endurance and hinge mechanics. Scap Pull-Ups: 3×10 — Build scapular control and support better pull-up/BMU positioning.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (4 Rounds for time) Fitness E8MOM x 4 Rounds: 400m Row 40 Lunges 50’ DB Bear Crawl 20 AbMat Sit-Ups 800m Bike Performance E8MOM x 4 Rounds: 500m Row 40 Lunges 50’ Handstand Walk Progression 15 GHD Sit-Ups 1k Bike Compete E8MOM x 4 Rounds: 500m Row 40 Lunges 50’ Handstand Walk 20 GHD Sit-Ups 1k BikeTime Cap 32 mins Extra Credit Metcon (Checkmark) Post-Class Accessory (Athlete’s Own Time) Banded Good Mornings: 3×15 — Reinforce posterior chain stability. Weighted Plank Hold: 3×0:45 — Build core endurance and shoulder stability. Dumbbell Overhead Carry: 3x40m — Strengthen midline and shoulder positioning under load.Read more