CrossFit Mile Zero – CrossFit Gymnastics Metcon (3 Rounds for reps) E3MOM x 3 Max Set Bar Muscle-Ups Fitness MAX Set BMU Progression Performance MAX Set BMU Progression WOD Metcon (AMRAP – Reps) Fitness AMRAP 12 12/10 Cal Row 15 AbMat SitUps Sit-Ups 15 American Swings Performance AMRAP 12 15/12 Cal Row 10 GHD Sit-Ups 15 American Swings (35/25) Compete AMRAP 12 15/12 Cal Row 15 GHD Sit-Ups 15 American Swings (53/35)Time Cap is 12 Minutes Extra Credit Metcon (Checkmark) After Class Accessory (Optional) Strict Bar Dips – 3 x 8 Banded Lat Pulldowns – 3 x 15 Tempo Hip Thrusts – 3 x 10 Goal: Support BMU strength and reinforce posterior chain development.Read more

CrossFit Mile Zero – CrossFit WOD CFMZ Open Test (Time) 3 Rounds for Time 25/20 Cal Bike 20 Box Jump Overs 24/20 15 Burpees 10 Power Cleans 155/105 Extra Credit Metcon (Checkmark) After Class Accessory (Optional) If running as an Open prep session: Clean Pulls – 3 x 5 @ 90% of clean Strict Pull-Ups – 3 x 8 Banded Tricep Pushdowns – 3 x 20 Goal: Build barbell strength and pulling stamina to support high-skill fatigue tolerance.Read more

CrossFit Mile Zero – CrossFit Gymnastics E2MOM x 6 50’ OH Plate Carry 25’ Handstand Walk WOD Metcon (AMRAP – Reps) Fitness AMRAP 3 x 4 3-Minute AMRAP: 200m Run 25’ Handstand Walk Progression Max Reps DB Snatch Rest 1 Minute Between Rounds Performance AMRAP 3 x 4 3-Minute AMRAP: 200m Run 25’ Handstand Walk Progression Max Reps DB Snatch (35/25) Rest 1 Minute Between Rounds Competition AMRAP 3 x 4 3-Minute AMRAP: 200m Run 25’ Handstand Walk Max Reps DB Snatch (50/35) Rest 1 Minute Between RoundsTime Cap is 12 minutes Extra Credit Metcon (Checkmark) After Class Accessory (Optional) Single-Arm DB Z-Press – 3 x 8/side Banded Face Pulls – 3 x 20 Hollow Rocks – 3 x :30 Goal: Build overhead strength endurance and reinforce midline stability for inverted work.Read more

CrossFit Mile Zero – CrossFit Strength Front Squat (Front Squat E2MOM x 5 2 Squats @ 90+%) Athletes may build across sets if needed. WOD Metcon (Time) Fitness For Time 10-8-6-4-2 Front Squats 16-12-8-4-2 Burpees Over Bar 10-8-6-4-2 Power Cleans Performance For Time 10-8-6-4-2 Front Squats 20-16-12-8-4 Burpees Over Bar 10-8-6-4-2 Power Cleans (105/75) Competition For Time 10-8-6-4-2 Front Squats 20-16-12-8-4 Burpees Over Bar 10-8-6-4-2 Power Cleans (155/105)Time cap is 14 Minutes Extra Credit Metcon (Checkmark) After Class Accessory (Optional) Tempo Front Squats (31X1) – 3 x 5 @ 60% Barbell Clean Pulls – 3 x 5 Banded Tricep Pushdowns – 3 x 20 Goal: Build front rack endurance, reinforce clean mechanics, and develop squat stamina.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Partner WOD – “Daniel” 50 Jumping Pull-Ups 300m Run 21 Thrusters 800m Run 21 Thrusters 300m Run 50 Jumping Pull-Ups Directly into: 80/60 Cal Bike Performance Partner WOD – “Daniel” 50 Pull-Ups 400m Run 21 Thrusters (65/45) 800m Run 21 Thrusters (65/45) 400m Run 50 Pull-Ups Directly into: 100/90 Cal Bike Competition Partner WOD – “Daniel” 50 Pull-Ups 400m Run 21 Thrusters (95/65) 800m Run 21 Thrusters (95/65) 400m Run 50 Pull-Ups Directly into: 100/90 Cal BikeTime Cap 30 mins Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Simple Partner Flow: Banded Lat Pulldowns – 3 x 15 Tempo Goblet Squats – 3 x 10 @ 3-sec down Dead Hang – 3 x :30–:45 Goal: Restore shoulders, reinforce squat mechanics, and decompress grip after high-volume pulling.Read more