CrossFit Mile Zero – CrossFit Gymnastics Handstand Walk (E2MOM x 6 50 ft Handstand Walk ) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10: 2 Wall Walks 20 DB Hang Cleans 40 Single-Unders Performance AMRAP 10: 3 Wall Walks 20 DB Hang Cleans (35/25) 30-40 Double-Unders Competition AMRAP 10: 4 Wall Walks 20 DB Hang Cleans (50/35) 40 Double-Unders Time Cap: 10 Minutes Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Completed on athlete’s own time: DB Z-Press (light, controlled) – 3 x 10 Banded External Rotations – 3 x 15 / side Hollow Body Hold or Deadbug – 3 x :30 Goal: Support shoulder health, overhead stability, and midline control following high-volume inverted and DB work.Read more

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