CrossFit Mile Zero – CrossFit Strength Back Squat 7×2, build to heaviest double. Front Squat (8×2, build to your heaviest double.) Slant Board Calf Stretch (Checkmark) 7×5 WOD Running Christine (Time) Fitness 3 Rounds for Time 300m Run 12 Deadlifts (moderate) 21 Step Ups (20/16) Performance 3 Rounds for Time 400m Run 12 Deadlifts (Bodyweight) 21 Box Jumps/Step Ups (20) Compete Same as Rx Goal Time: 8-12 Minutes Time Cap: 15 Minutes Deadlifts in 2 Sets or less Row/Run in roughly 2 minutes. Quick transitions, don’t stop to rest!Read more

CrossFit Mile Zero – CrossFit Strength DB Split Jerk (7×3/3. Light to moderate weight, fast reps.) DB RDL (Weight) 7×6, moderate to heavy weight. WOD Metcon (Time) Fitness 10-9-8-7-6-5-4-3-2-1 Z Press 1-2-3-4-5-6-7-8-9-10 Russian KB Swings Performance 10-9-8-7-6-5-4-3-2-1 Z Press (35s/25s) 1-2-3-4-5-6-7-8-9-10 Russian KB Swings (70/53) Compete 10-9-8-7-6-5-4-3-2-1 Handstand Push Ups 1-2-3-4-5-6-7-8-9-10 American KB Swings (70/53) Goal: 8-10 Minutes Cap 12 Minutes Overhead work in 1-2 sets. Unbroken swings. If you’re doing z-press, challenge your weight selection.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 35 20/16 Cal Bike or 250m Ski 10 Lunges 50’ Bear Crawl 5 Z Press 5 Ring Rows/Horizontal Rows Performance AMRAP 35 24/18 Cal Bike or 300m Ski 10 Lunges (35/25) 100’ Bear Crawl 5 Pike or Handstand Push Ups 5 Pull Ups Compete AMRAP 35 30/24 Cal Bike or 400m Ski 10 Lunges (35s/25s) 50’ Handstand Walk 5 Strict Handstand Push Ups 5 Chest to Bar Pull Ups or 3 Muscle Ups Goal: 5 Rounds Quality over Quantity. One round every 5-7 minutes. Don’t rush transitions. Keep your heart rate low and movements unbroken. Slow is smooth and smooth is fast.Read more

CrossFit Mile Zero – CrossFit Strength Segmented Power Clean (8x(1+1), build to a light to moderate weight. Work on receiving the barbell and creating a shelf.) Pause at knee on pull, from the receiving position (pause), then continue down in to a front squat. =1 WOD Metcon (Time) Fitness 200m Run 9 Power Cleans 200m Run 6 Power Cleans 6 Front Squats 200m Run 3 Power Cleans 3 Overhead Squats Performance 200m Run 9 Power Cleans (95/65) 200m Run 6 Power Cleans (95/65) 6 Front Squats (95/65) 200m Run 3 Power Cleans (95/65) 3 Overhead Squats (95/65) Compete 200m Run 9 Power Cleans (135/95) 200m Run 6 Power Cleans (135/95) 6 Front Squats (135/95) 200m Run 3 Power Cleans (135/95) 3 Overhead Squats (135/95)Purpose Strength: Light to Moderate Duration: Moderate Pacing: Send It Goals 6-8 Minutes 10 minute cap Run and barbell movements done in roughly 1 minute Pace and...Read more

CrossFit Mile Zero – CrossFit Strength DB Bench (7×8, build to your heaviest set.) Russian KB Swings (7×10, moderate weight. Heels down, powerful hips.) Metcon (Time) WOD Fitness 15-12-9-6-3 Cal Row/Ski 15-12-9-6-3 Abmat Sit Ups Performance 25/20-20/16-15/12-10/8-5/4 Cal Row/Ski 15-12-9-6-3 Stick Sit Ups Compete 25/20-20/16-15/12-10/8-5/4 Cal Row/Ski 15-12-9-6-3 GHD Sit Ups Goal: 8-10 Minutes Cap: 12 Minutes Aim for 1:1 time spent between rowing and core movements. Scale reps before scaling movements. Descending reps. Push the pace in the later rounds.Read more