CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) E2MOM Strength Work (4 Sets) 6 DB Z Press 10 Strict HSPU WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 6-8 OHS @40% 400m Row Performance AMRAP 10 8 OHS @40% 500m Row Compete AMRAP 10 10 OHS @40% 500m RowTime Cap is 10 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Do after class or later in the day: 3 Rounds: 10 DB Y-Raise (thumbs up, slow tempo) 20 Banded Overhead Triceps Extensions :30 Wall-Facing Overhead Hold Accessory Goal: Improve overhead positioning, posterior shoulder stability, and triceps support for vertical pressingRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean (E2MOM x 5 (5 Sets – Building Each Set)) 1 Clean Pull 1 Hang Power Clean 1 Front Squat 1 Push Jerk WOD Metcon (Weight) Fitness EMOM 12: Power Output Alt Min 1: 5/4 Cal Bike 4 Power Cleans @ 70% Alt Min 2: 8 Bar-Facing Burpees Performance EMOM 12: Power Output Alt Min 1: 6/5 Cal Bike 6 Power Cleans @ 70% Alt Min 2: 10 Bar-Facing Burpees Competition EMOM 12: Power Output Alt Min 1: 8/6 Cal Bike 6 Power Cleans @ 70% Alt Min 2: 12 Bar-Facing Burpees Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) 3 Sets: 8 Seated DB External Rotations 12 Front Rack Wall Slides 15 Banded Face Pulls Accessory goal: shoulder stability, front rack mobility, and rotator cuff healthRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 40 (continuous rotation): 600m Run 800m Row 2:00 MAX Cal Bike 3 DL @ 75% of 1RM Performance AMRAP 40 (continuous rotation): 600m Run 800m Row 2:00 MAX Cal Bike 3 DL @ 75% of 1RM Competition AMRAP 40 (continuous rotation): 800m Run 1,000m Row 2:00 MAX Cal Bike 3 DL @75% of 1RM Extra Credit Metcon (Checkmark) Post Class (Optional) – Accessory Work 3 Rounds: 60 sec Couch Stretch per leg 20 Banded Hamstring Floss (lying) 10 Cat-Cow + Thoracic Rotation per side Intended to aid recovery, restore hip/knee/low back health, and improve spinal mobilityRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Back Squat 5-4-3-2-1 (building each set, rest ~2:00 between) Drop Set: 2×6 @ ~70% of top single ) WOD Metcon (Time) Fitness 21-15-9 Wall Balls Alt DB Snatch Performance 21-15-9 Wall Balls (14/10) Alt DB Snatch (35/25) Compete 21-15-9 Wall Balls (20/14) Alt DB Snatch (50/35) Time Cap: 7 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) To be performed after class for posterior chain engagement and thoracic mobility. 3 Sets: 10 Cossack Squats (slow controlled tempo) 12 Banded Terminal Knee Extensions :30 Pigeon Pose per legRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) EMOM x 10 Workout Odd Minutes: 3–6 Beat Swings + 1–3 Kipping Pull-Ups or C2B Even Minutes: 30 sec Hollow Hold + 10 Scap Pull-Ups WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 8 High Knees 10 Burpee Box Step Overs 12 Calorie Row Performance AMRAP 10 8 Toes-to-Eye Level 12 Burpee Box Jump Overs (20/16″) 16 Calorie Row Compete AMRAP 10 8 Toes-to-Bar 12 Burpee Box Jump Overs (24/20″) 16 Calorie Row Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, Not in Class Time) To be completed individually after class for additional shoulder stability and posture strength. 3 Rounds: • 10 Banded Lat Pull-Downs (seated) • 30 sec/side Side Plank with Reach-through • 12 Slow Tempo Ring Rows (3-1-3 tempo)Read more