CrossFit Mile Zero – CrossFit Strength Front Squat (Front Squat E2MOM 5 x 2 @ 80–85% ) WOD Metcon (Time) Fitness For Time 4 Rounds 10 DB Snatches 10 Box Step Overs 10 Cal Bike Performance For Time 4 Rounds 12 DB Snatches (50/35) 12 Box Jump Overs (20/14) 12 Cal Bike Compete For Time 4 Rounds 12 DB Snatches (70/50) 12 Box Jump Overs (24/20) 12 Cal BikeTime Cap is 16 Minutes Extra Credit Metcon (Checkmark) After Class Accessory (Optional) 3 Rounds: 12 Banded Good Mornings 15 GHD Hip Extensions 20 Banded Pull-Aparts Goal: Reinforce posterior chain stability and balance anterior loading from front squats.Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (E2MOM x 5: 3 Deadlifts @ 82–85% ) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12: 9 HSPU Progressions 6 Power Cleans 3 Zombie Rope Climbs Performance AMRAP 12: 9 HSPU Progressions 6 Power Cleans (135/95) 2 Rope Climbs Competition AMRAP 12: 9 HSPU 6 Power Cleans (185/125) 3 Rope ClimbsTime Cap 12 Mins Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Goal: Strengthen spinal stability, posterior chain endurance, and shoulder durability post-WOD. Single-Leg Glute Bridge – 3 x 10/leg Banded Face Pulls – 3 x 15 Back Extension (GHD or Floor) – 3 x 12 These accessories enhance trunk control, shoulder stability, and protect against overuse following heavy pulling and pressing sessions.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (3 Rounds for time) Fitness Every 9 minutes x 3 rounds: 300m Row 20 Wall Balls 15 Burpees Performance Every 9 minutes x 3 rounds: 400m Row 25 Wall Balls (14/10) 20 Burpees Compete Every 9 minutes x 3 rounds: 500m Row 25 Wall Balls (20/14) 20 BurpeesTime Cap 30 mins Extra Credit Metcon (Checkmark) Goal: Reinforce posterior chain endurance, core stability, and shoulder health after high-volume conditioning. Banded Good Mornings – 3 x 15 Weighted Plank Hold – 3 x :30–:45 Single-Leg Glute Bridge – 3 x 12/leg These movements help restore balance, strengthen stabilizers, and promote recovery after the demanding metabolic work.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 21-15-9: Jumping Pull-Ups Sandbag Cleans (AHAP) AbMat Sit-Ups WOD Part 2 3 Rounds: 200m Run 10 Back Squats (AHAP) Rest 1:1 between rounds for part 2 ONLY Performance 21-15-9: Pull-Ups Sandbag Cleans (AHAP) GHD Sit-Ups WOD Part 2 3 Rounds: 200m Run 10 Back Squats (AHAP) Rest 1:1 between rounds for part 2 ONLY Competition 21-15-9: Chest-to-Bar Pull-Ups Sandbag Cleans (AHAP) GHD Sit-Ups WOD Part 2 3 Rounds: 200m Run 10 Back Squats (AHAP) Rest 1:1 between rounds for part 2 ONLY Time Cap: 24 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Single-Leg RDLs – 3 x 10/leg (light DB or KB) Banded Lat Pulldowns – 3 x 15 GHD Back Extensions – 3 x 15Read more

CrossFit Mile Zero – CrossFit Strength Metcon (Weight) E2MOM x 6: 1 Clean + 1 Front Squat@ 75–80% WOD Metcon (AMRAP – Reps) Fitness EMOM x 15 6 Cal Echo Bike + Max KB Swings in remaining time :40 Plank Rest Performance EMOM x 15 8/6 Cal Echo Bike + Max KB Swings (35/25) in remaining time :40 Weighted Plank (35/15) Rest Compete EMOM x 15 10/8 Cal Echo Bike + Max KB Swings (53/35) in remaining time :40 Weighted Plank (45/25) Rest Time – Cap 15 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, Not in Class Time) Barbell Good Mornings – 3 x 10 @ light–moderate load Banded Face Pulls – 3 x 20 Hollow Body Hold – 3 x :30 Goal: Reinforce posterior chain, scapular strength, and core stability — complementing the clean/jerk and plank work.Read more