CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 800m Run/Ski 20 Box Step Ups 20 Alternating DB Snatches 600m Run/Ski 20 Box Step Ups 20 Alternating DB Snatches 400m Run/Ski 20 Box Step Ups 20 Alternating DB Snatches 200m Run/Ski Performance 1000m Run/Ski 20 Box Step Ups (20)(35/25) 20 Alternating DB Snatches (35/25) 800m Run/Ski 20 Box Step Ups (20)(35/25) 20 Alternating DB Snatches (35/25) 600m Run/Ski 20 Box Step Ups (20)(35/25) 20 Alternating DB Snatches (35/25) 400m Run/Ski Compete 1000m Run/Ski 20 Box Step Ups (20)(50/35) 20 Alternating DB Snatches (50/35) 800m Run/Ski 20 Box Step Ups (20)(50/35) 20 Alternating DB Snatches (50/35) 600m Run/Ski 20 Box Step Ups (20)(50/35) 20 Alternating DB Snatches (50/35) 400m Run/Ski Goal: 20-25 Minutes Cap: 28 Minutes Quality over quantity. Ditch the DB on Step Ups if needed. Intentionally slow down the cardio to keep a conversational pace.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Clean + Clean (8x(1+1), build to a moderate to heavy weight.) WOD Metcon (Calories) Fitness EMOM 20 1: Max Cal Row 2: 8 Jumping Pull Ups 3: 3 Squat Cleans 4: Rest Performance EMOM 20 1: Max Cal Row 2: 8 Pull Ups 3: 3 Squat Cleans (135/95) 4: Rest Compete EMOM 20 1: Max Cal Row 2: 8 Chest to Bar Pull Ups 3: 3 Squat Cleans (185/125) 4: Rest Goal: 60+ Cals Row will make or break heart rate in the later rounds. Work through your higher skilled movements under fatigue. Slow down and brace for each clean.Read more

CrossFit Mile Zero – CrossFit Strength Push Press (8×3, Build to a moderate to heavy weight.) Push Jerk (8×3, Build to a moderate to heavy weight.) Bench Press (8×3, Build to a moderate to heavy weight.) WOD Metcon (Time) Fitness 5 Rounds for Time 50 Single Unders 2 Inch Worms to Pike Push Ups 150m Run/Ski Performance 5 Rounds for Time 30 Double Unders 2 Wall Walk 200m Run/Ski Compete 5 Rounds for Time 50 Double Unders 3 Wall Walks 200m Run/Ski Goal: 10-12 Minutes Cap: 15 Minutes Double Unders around 30 seconds. Wall Walks Unbroken. Run/Ski aim for 1 minute.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 500m Run or 35 Cal Bike 50 Knees to Chest 500m Run or 35 Cal Bike 40 Z Press 500m Run or 35 Cal Bike 30 Walking Lunges each 500m Run or 35 Cal Bike 3 Sled Pushes each Performance 800m Run or 55 Cal Bike 50 Toes to Bar 800m Run or 55 Cal Bike 40 Handstand Push Ups or Z Press 800m Run or 55 Cal Bike 30 Walking Lunges with Sandbag each 800m Run or 55 Cal Bike 5 Sled Pushes each Compete 800m Run or 55 Cal Bike 50 Toes to Bar 800m Run or 55 Cal Bike 50 Handstand Push Ups 800m Run or 55 Cal Bike 50 Walking Lunges with Sandbag each 800m Run or 55 Cal Bike 5 Sled Pushes each Goal: 25-30 Minutes Cap: 35 Minutes You go, I go, switch as needed....Read more

CrossFit Mile Zero – CrossFit Strength Split Stance DB Romanian Deadlift (5×5/5, Building to a Moderate Weight) 6×5/5 DB Rows 5×8, Build to a Moderate Weight WOD Metcon (Time) Fitness 750m Row/Ski 40 Russian KB Swings 20 Jumping Pull Ups Performance 1000m Row/Ski 50 Russian KB Swings (53/35) 30 Pull Ups Compete 1000m Row/Ski 50 American KB Swings (53/35) 30 Pull Ups Goal: Under 10 Minutes Cap: 15 Minutes Moderate to hard pace on the row/ski. For the Swings aim for 2-3 sets with short, quick rests. Pull Ups in 2-3 Sets.Read more