CrossFit Mile Zero – CrossFit Strength Vertical Jumps (Checkmark) 6×3, Quick rebounds. Reverse Lunge (6×5/5, dumbbell or barbell) Banded Lat Iso (Checkmark) 6×10 WOD Metcon (Time) Fitness 5 Rounds for Time 3 Deadlifts 6 Air Squats 30-50 Single Unders Rest 1 Minute between Rounds Performance 6 Rounds for Time 3 Deadlifts (185/135) 6 Jump Squats 30 Double Unders Rest 1 Minute between Rounds Compete 6 Rounds for Time 3 Deadlifts (275/185) 6 Jump Squats over the Bar 50 Double Unders Rest 1 Minute between Rounds Goal: 15 Minutes Time Cap: 20 Minutes Choose a weight you can safely deadlift every round. Manage your heart rate in the later rounds.Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×6, build to a heavy set) Good Mornings (6×8, use a PVC or empty barbell. Pause briefly at end range.) Shoulder CARs (Checkmark) 1×2/2 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 5 Up Downs 10 Alternating DB Snatches (moderate) 10 DB Pull Throughs (moderate) Performance AMRAP 10 5 Burpees 10 Alternating DB Snatches (35/25) 10 DB Pull Throughs (35/25) Compete AMRAP 10 5 Burpees 10 Alternating DB Snatches (50/35) 10 DB Pull Throughs (50/35) Goal: 5+ Rounds Steady pace on burpees/snatches. Brace and move slow on the pull throughs. 1 Round every 2 minutes.Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×6, build to a heavy set) Good Mornings (6×8, use a PVC or empty barbell. Pause briefly at end range.) Shoulder CARs (Checkmark) 1×2/2 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 5 Up Downs 10 Alternating DB Snatches (moderate) 10 DB Pull Throughs (moderate) Performance AMRAP 10 5 Burpees 10 Alternating DB Snatches (35/25) 10 DB Pull Throughs (35/25) Compete AMRAP 10 5 Burpees 10 Alternating DB Snatches (50/35) 10 DB Pull Throughs (50/35) Goal: 5+ Rounds Steady pace on burpees/snatches. Brace and move slow on the pull throughs. 1 Round every 2 minutes.Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×6, build to a heavy set) Good Mornings (6×8, use a PVC or empty barbell. Pause briefly at end range.) Shoulder CARs (Checkmark) 1×2/2 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 5 Up Downs 10 Alternating DB Snatches (moderate) 10 DB Pull Throughs (moderate) Performance AMRAP 10 5 Burpees 10 Alternating DB Snatches (35/25) 10 DB Pull Throughs (35/25) Compete AMRAP 10 5 Burpees 10 Alternating DB Snatches (50/35) 10 DB Pull Throughs (50/35) Goal: 5+ Rounds Steady pace on burpees/snatches. Brace and move slow on the pull throughs. 1 Round every 2 minutes.Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×6, build to a heavy set) Good Mornings (6×8, use a PVC or empty barbell. Pause briefly at end range.) Shoulder CARs (Checkmark) 1×2/2 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 5 Up Downs 10 Alternating DB Snatches (moderate) 10 DB Pull Throughs (moderate) Performance AMRAP 10 5 Burpees 10 Alternating DB Snatches (35/25) 10 DB Pull Throughs (35/25) Compete AMRAP 10 5 Burpees 10 Alternating DB Snatches (50/35) 10 DB Pull Throughs (50/35) Goal: 5+ Rounds Steady pace on burpees/snatches. Brace and move slow on the pull throughs. 1 Round every 2 minutes.Read more