CrossFit Mile Zero – CrossFit Gymnastics Handstands Handstands Fitness EMOM 12 1- :20 Down Dog Hold 2- :20 Pike from Box Hold 3- 10 Shoulder Taps from Down Dog or Pike on Box Holds Performance EMOM 12 1- :20 Handstand Hold 2- 12 Hand Lifts 3- 1 Handstand Walk to Wall Competition EMOM 12 1- :30 Handstand Hold 2- 20 Hand Lifts 3- 12′ Handstand Walk WOD Metcon (Time) Fitness 400m Run Then 5 Rounds 5 Deadlifts 10 Abmat Sit Ups Performance 600m Run Then 5 Rounds 5 Deadlifts (185/115) 10 GHD Sit Ups Competition 800m Run Then 5 Rounds 5 Deadlifts (275/185) 15 GHD Sit UpsRead more

CrossFit Mile Zero – CrossFit Strength Back Squat (5×5 Tempo Back Squats at 60%, 31X1 *Following Back Squats 20 Low Pogos) WOD Metcon (AMRAP – Reps) Fitness EMOM 15 1- 125m Ski 2- Max Power Cleans 3- Rest Performance EMOM 15 1- 150m Ski 2- Max Squat Cleans (115/75) 3- Rest Competition EMOM 15 1- 200m Ski 2- Max Squat Cleans (155/105) 3- RestRead more

CrossFit Mile Zero – CrossFit CONDITIONING Calorie Ski Erg (Calories) Part A: 5 Rounds :30 Hard Ski :30 Seconds Rest Rest 2 Minutes between Parts Bike Cals (Time) Part B: 5 Rounds Easy Bike 30 Seconds, Moderate Bike 20 Seconds, Hard Bike 10 Seconds Focus on learning how to read Cadence/RPM WOD Metcon (5 Rounds for time ↓ shorter is better) Fitness E5MOM x5 800m Bike 10 Burpee Box Jump Overs 10 DB Bench Press Performance E5MOM x5 1000m Bike 10 Burpee Box Jump Overs (20/16) 10 DB Bench Press (35s/25s) Competition E5MOM x5 1200m Bike 10 Burpee Box Jump Overs (24/20) 10 DB Bench Press (55s/35s)Read more

CrossFit Mile Zero – CrossFit Gymnastics Toes-To-Bar Fitness 3 Rounds -:20 Hollow Hold -6 Beat Swings Then EMOM 6 -6 Hanging Knee Raises Performance 3 Rounds -5 Toes to Eye Level -3 Strict Toes to Bar Then EMOM 6 -4 Toes to Eye Level, 2 Toes to Bar Competition 3 Rounds -5 Strict Toes to Bar -8 Kipping Toes to Bar Then EMOM 6 -8 Toes to Bar WOD Metcon (11 Rounds for time ↓ shorter is better) Fitness 5 Rounds for Time 10/8 Cal Row/Ski 7 Jumping Pull Ups/Chest to Bar Pull Ups * Rest 1 Minute Between Rounds Performance 5 Rounds for Time 12/10 Cal Row/Ski 7 Pull Ups * Rest 1 Minute Between Rounds Competition 5 Rounds for Time 15/12 Cal Row/Ski 7 Chest to Bar Pull Ups * Rest 1 Minute Between RoundsRead more

CrossFit Mile Zero – CrossFit Strength Snatch Fitness 6x(3 Hang Power Snatches + 3 Power Snatches) at 50% 1 RM Performance/Competition 6x(2 Hang Power Snatch + 2 Power Snatch + 2 Overhead Squats) at 50% 1 RM WOD Metcon (AMRAP – Rounds & Reps) Fitness AMRAP 10 120 Single Unders 40 Wallballs 10 Power Snatches Performance AMRAP 10 80-100 Double Unders 50 Wallballs (20/14) 10 Power Snatches (95/65) Competition AMRAP 10 120 Double Unders 60 Wallballs (20/14) 10 Power Snatches (135/95)Read more