CrossFit Mile Zero – CrossFit Strength Shoulder Press (6×4, Build to heaviest set of 4) Split Squat (6×5/5, moderate DB or KB) Step back into spilt (Jerk side) and bring back knee to floor WOD Metcon (Time) Fitness 1-2-3-4-5-6-7-8-9 Russian KB Swings Burpees Pike Push Ups Performance 1-2-3-4-5-6-7-8-9 Russian KB Swings (53/35) Burpees Handstand Push Ups Competition 1-2-3-4-5-6-7-8-9 Russian KB Swings (53/35) Burpees Strict Handstand Push Ups Extra Credit Metcon (Checkmark) After Class Accessory Simple lower body durability work. 3 Rounds: 12 Reverse DB Lunges (moderate) 15 Back Extensions 30s Hollow Hold Goal: reinforce posterior chain midline strength unilateral stabilityRead more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 20 Rounds 1 Zombie Rope Climb 1 Deadlift, 1 Power Clean, 1 Front Squat 1 Sled Push or 3 Cal Bike Sprint Performance 24 Rounds 1 Rope Climb 1 Deadlift, 1 Power Clean, 1 Front Squat (115/75) 1 Sled Push or 5 Cal Bike Sprint Competition 24 Rounds 1 Rope Climb 1 Deadlift, 1 Power Clean, 1 Front Squat (155/105) 1 Sled Push or 5 Cal Bike Sprint *Partners alternate movements Extra Credit Metcon (Checkmark) After Class Accessory Simple lower body durability work. 3 Rounds: 12 Reverse DB Lunges (moderate) 15 Back Extensions 30s Hollow Hold Goal: reinforce posterior chain midline strength unilateral stabilityRead more

CrossFit Mile Zero – CrossFit Strength Power Snatch (Every 1:30 x10, 2 Power Snatch) WOD Metcon (Time) Fitness 60 Wallballs 40 Cal Row 30 Alt V-Ups 300m Farmers Walk Performance 90 Wallballs (20/14) 60 Cal Row 40 Toes to Eye Level 400m Farmers Walk (35s/25s) Competition 100 Wallballs (20/14) 70 Cal Row 40 Toes to Bar 400m Farmers Walk (50s/35s) *Partition as wanted Extra Credit Metcon (Checkmark) After Class Accessory Simple lower body durability work. 3 Rounds: 12 Reverse DB Lunges (moderate) 15 Back Extensions 30s Hollow Hold Goal: reinforce posterior chain midline strength unilateral stabilityRead more

CrossFit Mile Zero – CrossFit Strength Bench Press (6×3, Build to a Heavy Triple) DB RDL (Weight) 6×8, Moderate WOD Metcon (Time) Fitness Every 4:00 x5 12/10 Cal Bike 12 Box Step Overs 12 Knee/Bar Push Ups Performance Every 4:00 x5 15/12 Cal Bike 12 Box Jump/Step Overs (24/20) 12 Push Ups Competition Every 4:00 x5 18/15 Cal Bike 12 Box Jump Overs (24/20) 12 Ring Dips *Score the Slowest Round Extra Credit Metcon (Checkmark) After Class Accessory Simple lower body durability work. 3 Rounds: 12 Reverse DB Lunges (moderate) 15 Back Extensions 30s Hollow Hold Goal: reinforce posterior chain midline strength unilateral stabilityRead more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 5 Rounds 500m Row 15 Abmat Sit Ups 5 Squat Cleans Performance 5 Rounds 700m Row 15 GHD Sit Ups 5 Squat Cleans (135/95) Competition 5 Rounds 800m Row 15 GHD Sit Ups 5 Squat Cleans (185/125) Time Cap: 30 Minutes Extra Credit Metcon (Checkmark) After Class Accessory Simple lower body durability work. 3 Rounds: 12 Reverse DB Lunges (moderate) 15 Back Extensions 30s Hollow Hold Goal: reinforce posterior chain midline strength unilateral stabilityRead more