CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Back Squat: 4 x 3 (building each set to a heavy triple for the day) ) E2MOM x 4 WOD Metcon (Time) Fitness For Time: 8 Rounds 3 Snatches 12 Wall Balls Performance For Time: 10 Rounds 3 Snatches (95/65) 15 Wall Balls (14/10) Compete For Time: 10 Rounds 3 Snatches (135/95) 15 Wall Balls (20/14)Time Cap is 18 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Focus: Knee health, hip mobility, adductor/oblique strength Single-Leg Glute Bridge – 3×12/side Purpose: Posterior chain balance and activation. Banded Lateral Walks – 3x20m Purpose: Glute med strength and knee tracking support. Weighted Plank Hold – 3x:30–:45 Purpose: Core stability under load.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (E2MOM x 4 3 Tempo Deadlifts @ 3131 (moderate load) ) E2MOM x 4 WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 3 Buy-in: 2 Zombie Rope Climbs Then: 3 Deadlifts 9 Burpees rest 3 AMRAP 3 Buy-in: 2 Zombie Rope Climbs Then: 6 Deadlifts 9 Burpees rest 3 AMRAP 3 Buy-in: 2 Zombie Rope Climbs Then: 9 Deadlifts 9 Burpees Performance AMRAP 3 Buy-in: 3 Rope Climbs Then: 3 Deadlifts (225/155) 9 (BOTB) rest 3 AMRAP 3 Buy-in: 3 Rope Climbs Then: 6 Deadlifts (195/135) 9 BOTB rest 3 AMRAP 3 Buy-in: 3 Rope Climbs Then: 9 Deadlifts (155/105) 9 BOTB Competition AMRAP 3 Buy-in: 3 Rope Climbs Then: 3 Deadlifts (325/225) 9 (BOTB) rest 3 AMRAP 3 Buy-in: 3 Rope Climbs Then: 6 Deadlifts (275/195) 9 BOTB rest 3 AMRAP 3 Buy-in: 3 Rope Climbs Then: 9...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) Fitness E6MOM x 5 300m Run 20 Slam Balls 20 AbMat Sit Ups Performance E6MOM x 5 400m Run 20 Slam Balls 15 GHD Sit Ups Compete E6MOM x 5 400m Run 25 Slam Balls 25 GHD Sit UpsTime Cap 30 mins Extra Credit Metcon (Checkmark) Post-Class Accessory (Athlete’s Own Time) Single-Leg Glute Bridge March – 3×8/side Purpose: Strengthen posterior chain symmetry and glute engagement to support hip extension. Hanging Leg Raise + Slow Eccentric – 3×6 Purpose: Reinforce controlled hip flexion and eccentric ab strength similar to GHD descent. Banded Good Morning – 3×15 Purpose: Build spinal stability and posterior chain endurance.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Metcon (Weight) EMOM X 12 1 Clean + 1 Hang Clean 60-70% of 1RM 3 Pull Ups + 2 C2B Pull Ups + 1 BMU WOD Metcon (Time) Fitness For Time: 21 Deadlifts 21 Ring Rows 15 Hang Cleans 15 Jumping Pull Ups 9 Shoulder-to-Overhead 9 Jumping Pull Ups + Box Dips Performance For Time: 21 Deadlifts (95/65) 21 Pull-Ups 15 Hang Cleans (95/65) 15 Chest-to-Bar Pull-Ups 9 Shoulder-to-Overhead (95/65) 9 Bar Muscle-Ups Competition For Time: 21 Deadlifts (135/95) 21 Pull-Ups 15 Hang Cleans (135/95) 15 Chest-to-Bar Pull-Ups 9 Shoulder-to-Overhead (135/95) 9 Bar Muscle-Ups Time Cap: 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Banded Good Morning – 3×12 Purpose: Reinforces posterior chain strength and protects lower back after cleans and deadlifts. Ring Support Hold – 3×0:20–0:30 Purpose: Shoulder stability and scapular control for BMU development. Single-Leg Glute Bridge...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Metcon (Weight) Press Complex E2MOM x 6 3 Push Jerks + 2 Push Press + 1 Strict Press WOD Metcon (AMRAP – Reps) Fitness EMOM x 15 1. 6/4 Cal Bike + Max DB STO 2. :20 Hollow Hold 3. Rest Performance EMOM x 15 1. 8/6 Cal Bike + Max DB STO (35s/25s) 2. :30 Hollow Hold 3. Rest Compete EMOM x 15 1. 8/6 Cal Bike + Max DB STO (50s/35s) 2. :30 Hollow Hold 3. Rest Time – Cap 15 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, Not in Class Time) Half-Kneeling Single-Arm Landmine Press – 3×10/side Purpose: Reinforces shoulder stability and scapular control while pressing. Prone Y-T-W Raises – 3×8 each Purpose: Strengthen posterior shoulder and mid-trap to counter pressing volume. Banded Pallof Press – 3×12/side Purpose: Anti-rotation trunk stability supporting the hollow position.Read more