CrossFit Mile Zero – CrossFit Strength Split Squat (Front Rack Split Squat ) Step back into spilt (Jerk side) and bring back knee to floorE2MOM x 4 x 6 / leg WOD Metcon (Time) Fitness 3 Rounds: 300m Run 15 Snatches 15 Sit-Ups Performance 3 Rounds: 400m Run 15 Snatches (95/65) 15 GHD Sit-Ups Compete 3 Rounds: 400m Run 15 Snatches (135/95) 15 GHD Sit-Ups Time – Cap 12 Minutes Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Completed on athlete’s own time: Single-Leg RDL (DB or KB) – 3 x 8 / side Front Rack Carry – 3 x 30–40m Tempo GHD Hip Extensions – 3 x 12 Goal: Reinforce unilateral strength, front rack endurance, and posterior-chain durability to support snatching and running volume.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 25 100-120 SUs 30 Wall Balls 20 Cal Bike 10 Clean and Jerk Performance AMRAP 25 80-120 DUs 30 Wall Balls 14/10 25 Cal Bike 10 Clean and Jerk 75/55 Competition AMRAP 25 120 DUs 30 Wall Balls 20/14 30 Cal Bike 10 Clean and Jerk 95/65 Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Completed on athlete’s own time: Seated Calf Raises – 3 x 20 Banded Overhead Squat Hold – 3 x :30 Light DB Snatch Tempo (3s down) – 2 x 10 alternating Goal: Support lower-leg durability, overhead stamina, and reinforce efficient snatch mechanics after high-repetition work.Read more

CrossFit Mile Zero – CrossFit Strength Clean (E2MOM x 4: •2 Clean Singles (moderate load) ) WOD Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Complete on athlete’s own time: Single-Leg DB RDL – 3 x 8/side Banded Triceps Extensions – 3 x 15 Wall-Facing Shoulder CARs – 2 x 5 slow reps Goal: Support posterior chain recovery, reinforce shoulder health, and maintain overhead integrity after high-intensity hinging and inverted pressing.Read more

CrossFit Mile Zero – CrossFit WOD 12 Days of Christmas (Time) 1 Power Snatch (65#/95#) 2 Thrusters (65#/95#) 3 Shoulder to Overhead (65#/95#) 4 Hang Power Cleans (65#/95#) 5 Knees To Elbow 6 Pull-Ups or 1 Rope Climb 7 American KB Swings (35#/53#) 8 Wallballs (14# to 9’/20# to 10′) 9 Box Jumps (20/24) 10 Double unders 11 Burpees over bar 12/Side OH lunge (25#/45#) Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Complete on athlete’s own time: Suitcase Carry – 3 x 40m/side Glute Bridge Hold – 3 x :30 Dead Bug (controlled) – 3 x 10/side Goal: Reinforce single-leg stability, trunk control, and posterior chain support after high-volume locomotion and core work.Read more

CrossFit Mile Zero – CrossFit Gymnastics Pull-ups (E130MOM x 5 Strict Pull-Ups ) 5 × 5 (add load if able) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 14 8 Jumping Pull-Ups 12 Alternating DB Snatch 12/10 Cal Bike Performance AMRAP 14 8 Pull-Ups 12 Alternating DB Snatch (35/25) 16/12 Cal Bike Competition AMRAP 14 8 Chest-to-Bar Pull-Ups 12 Alternating DB Snatch (50/35) 16/12 Cal Bike Time Cap: 14 Minutes Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) Tempo Ring Rows (3111) – 3 × 10 Single-Arm DB Row (bench-supported) – 3 × 10 / side Banded Lat Stretch or Child’s Pose Lat Reach – 2 × 45s / side Goal: Reinforce scapular control, upper-back strength, and shoulder recovery after high pulling volume.Read more