CrossFit Mile Zero – CrossFit Strength Clean (Squat Clean + Front Squat ) 1 Squat Clean + 2 Front Squats 6 sets @ 70–75% WOD Metcon (Time) Fitness 5 Rounds for Time: 10 Front Squats 10 Burpees Over the Bar Performance 5 Rounds for Time: 10 Front Squats (95/65) 10 Burpees Over the Bar Compete 5 Rounds for Time: 10 Front Squats (135/95) 10 Burpees Over the BarTime Cap is 15 Minutes Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Front rack carry (barbell or DBs) – 3 x 40m Tempo goblet squat (3-sec down) – 3 x 10 Banded triceps stretch + lat stretch – 2 x :30/side Goal: Reinforce front rack endurance, improve squat mechanics, and restore shoulders and hips after barbell volume.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness AMRAP 24: 400m Row 10 Jumping Pull Ups + 10 Box Dips 300m Run 100ft Farmer Carry (AHAP) Performance AMRAP 24: 500m Row 10 Bar Muscle-Ups Progressions 400m Run 100ft Farmer Carry (AHAP) Compete AMRAP 24: 500m Row 10 Bar Muscle-Ups 400m Run 100ft Farmer Carry (AHAP)Time Cap 24 mins Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) 3 Rounds: 12 Sandbag Good Mornings 10 Single-Leg KB RDL (each leg) :30 Side Plank (each side) Purpose: Reinforce posterior chain strength, stabilize hips, and reduce low-back fatigue after sandbag volume.Read more

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