CrossFit Mile Zero – CrossFit Gymnastics Pull-ups (E130MOM x 5 Strict Pull-Ups ) 5 × 5 (add load if able) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 14 8 Jumping Pull-Ups 12 Alternating DB Snatch 12/10 Cal Bike Performance AMRAP 14 8 Pull-Ups 12 Alternating DB Snatch (35/25) 16/12 Cal Bike Competition AMRAP 14 8 Chest-to-Bar Pull-Ups 12 Alternating DB Snatch (50/35) 16/12 Cal Bike Time Cap: 14 Minutes Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) Tempo Ring Rows (3111) – 3 × 10 Single-Arm DB Row (bench-supported) – 3 × 10 / side Banded Lat Stretch or Child’s Pose Lat Reach – 2 × 45s / side Goal: Reinforce scapular control, upper-back strength, and shoulder recovery after high pulling volume.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM x 5 Back Squat) 5 × 5 @ 75-78% Tempo: 3131 WOD Metcon (Time) Fitness 12 Wall Balls 10 High Knees 8 DB Box Step Overs Performance 12 Wall Balls (14/10) 10 Toes-to-Eye Level 8 DB Box Step Overs (35/25) Compete 12 Wall Balls (20/14) 10 Toes-to-Bar 8 DB Box Step Overs (50/35) Time – Cap 10 Minutes Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) Tempo Bulgarian Split Squat – 3 × 8 / side (controlled) Banded Hamstring Curl or Stability Ball Curl – 3 × 12–15 Hanging Hollow Hold or Dead Bug – 3 × 30s Goal: Reinforce unilateral leg strength, posterior chain durability, and midline stability to support tempo squatting and Open-style volume.Read more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (8 Rounds for time) Fitness E4MOM × 8 (32 minutes total) 1 partner works at a time: 250 m Row 12 Alt DB Snatches (35/25) 10 High Knees Performance E4MOM × 8 (32 minutes total) 1 partner works at a time: 250 m Row 12 Alt DB Snatches (50/35) 10 Toes-to-Eye Level Compete E4MOM × 8 (32 minutes total) 1 partner works at a time: 300m Row 12 Alt DB Snatches (70/50) 10 Toes-to-Bar Cap: 32 mins Extra Credit Metcon (Checkmark) AFTER-CLASS ACCESSORY WORK (Strength + Stability) (Optional 10–12 minutes) Targeting: grip, core, pulling strength, overhead stability, hip extension. A. Grip & Pull Strength 3 Sets: 20-second bar hang 8 slow tempo ring rows (3-second negative) B. Midline Stability 3 Rounds: 12 GHD hip extensions OR 15 back extensions 20 hollow rocks C. Overhead Control 3 Sets: 8 DB overhead march per...Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM x 5 ) Back Squat 5 × 2 @ 85–90% WOD Metcon (Time) Fitness 4 Rounds: 8 Thrusters 8 Bar-Facing Burpees Performance 4 Rounds: 8 Thrusters (95/65) 8 Bar-Facing Burpees Compete 4 Rounds: 8 Thrusters (115/75) 8 Bar-Facing BurpeesTime Cap is 8 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, 10–12 minutes) Focus: leg strength, core stability, and pressing endurance—all supporting squats, thrusters, and burpees. Accessory Block A1. Bulgarian Split Squats — 3 × 8/leg Build unilateral strength and bottom-position stability. A2. Strict Ring Dips or Box Dips — 3 × 8–12 Supports pressing mechanics from thrusters/burpees. A3. Hollow Rocks — 3 × 20 sec Reinforces midline tension used in squats and thrusters. A4. Glute Bridge Iso Hold — 2 × 45 sec Helps maintain posterior chain balance after heavy squats.Read more

CrossFit Mile Zero – CrossFit Strength Snatch (E2MOM x 6 ) 2 Squat Snatches @ 75–80% WOD Metcon (Checkmark) Fitness EMOM X 10 Min 1: 1 Zombie Rope Climb + Max Handstand Push-Ups Progressions in remaining time Min 2: 5 Power Snatches Performance EMOM X 10 Min 1: 1 Rope Climb + Max Handstand Push-Ups Progressions Min 2: 5 Power Snatches (95/65) Competition EMOM X 10 Min 1: 1 Rope Climb + Max Handstand Push-Ups (strict or kipping) in remaining time Min 2: 5 Power Snatches (135/95)Time Cap 10 Mins Extra Credit Metcon (Checkmark) POST-CLASS ACCESSORY WORK (10–12 min) (These target shoulders, pulling strength, overhead stability, and rope/HSPU mechanics.) A. Shoulder & Overhead Stability (2–3 Rounds) Single-Arm KB Overhead Carry 30–40m each arm Focus: lockout stability, midline control. Banded Face Pulls 20 reps Strengthens scapular retractors for rope climbs and snatches. B. Pulling Strength (2–3 Rounds) Seated Rope Pulls (No...Read more