CrossFit Mile Zero – CrossFit Gymnastics EMOM x 9: :20 Handstand Hold 10 Shoulder Touches :30 Hollow Hold WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 22: 400m Row 50’ DB Bear Crawl 200m Ski 100m KB Suitcase Carry Performance AMRAP 22: 500m Row Handstand Walk Progression 300m Ski 100m KB Suitcase Carry (53/35) Competition AMRAP 22: 500m Row 50’ Handstand Walk 300m Ski 100m KB Suitcase Carry (70/53) Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) 3 Simple Sets: 30s Wall-Facing Handstand Hold or Pike Hold 12 Single-Arm KB Rows / side 20–30s Side Plank / side Goal: Reinforce shoulder stacking, unilateral stability, and trunk control to support inverted work and carries.Read more

CrossFit Mile Zero – CrossFit Strength Front Squat (E2MOM x 5: 5 Front Squats @ 80%) WOD CFMZ Beep Test (AMRAP – Rounds and Reps) EMOM x 15: 4 DB Thrusters (50s/35s) 6 Toes-to-Bar 20 Double-Unders Fitness EMOM x 15: 4 DB Thrusters 6 High Knees 20 Single-Unders Performance 4 DB Thrusters (35s/25s) 6 Toes-to-Eye Level 10-20 Double-Unders Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) 3 Sets: 10 Tempo Goblet Squats (3s down) 12 Banded Toes-to-Bar or Hollow Rocks 30s Front Rack Carry (moderate load) Goal: Reinforce squat positioning, core stability, and front rack endurance to support long-term strength and movement quality.Read more

CrossFit Mile Zero – CrossFit Strength Snatch (EMOM x 3: 3 High Hang Snatch @ ~50% EMOM x 3: 2 Low Hang Snatch @ ~60% EMOM x 3: 1 Snatch @ 65–75% ) WOD Isabel (Time) For Time: 30 Snatches, 135# / 95# Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) 3 Sets: 10 Snatch Grip Romanian Deadlifts (light, controlled) 12 Banded Face Pulls 30s Overhead Plate Hold (light, active shoulders) Purpose: Reinforce posterior chain strength, shoulder stability, and overhead endurance following high-speed snatch work.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Teams of 2 On a Running Clock – Teams of 2: 100 ft Sandbag Lunge 35/25 Cal Bike 100 ft Sandbag Lunge Rest until Minute 10 30:00–40:00 | Part 2 – EMOM x 10 (Minutes 10–20) EMOM x 10: 5 Pull-Ups 10 Push-Ups 15 Air Squats 40:00–52:00 | Part 3 – Final Push (Minute 20+) At Minute 20: 20 Power Snatches 600m Run Performance Teams of 2 On a Running Clock – Teams of 2: 100 ft Sandbag Lunge 50/35 Cal Bike 100 ft Sandbag Lunge Rest until Minute 10 30:00–40:00 | Part 2 – EMOM x 10 (Minutes 10–20) EMOM x 10: 5 Pull-Ups 10 Push-Ups 15 Air Squats 40:00–52:00 | Part 3 – Final Push (Minute 20+) At Minute 20: 20 Power Snatches (95/65) 600m Run Competition Teams of 2 On a Running Clock – Teams of 2: 100...Read more

CrossFit Mile Zero – CrossFit Gymnastics Handstand Walk (E2MOM x 5 50 ft Handstand Walk ) Fitness HS Walk Progression Performance HS Walk Progression WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10: 10 High Knees 15 Wall Balls 30 Single-Unders Performance AMRAP 10: 10 Toes-to-Eye Level 15 Wall Balls (14/10) 20-30 Double-Unders Compete AMRAP 10: 10 Toes-to-Bar 15 Wall Balls (20/14) 30 Double-UndersTime Cap is 10 Minutes Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional – Simple Structure) 3 Sets (not for time): 20 Banded Face Pulls 30s Handstand Hold (wall-facing or freestanding) 20 Hollow Rocks 20 Calf Raises (slow, controlled) Purpose: Reinforce shoulder durability for inverted work Build midline strength for gymnastics efficiency Support calf and Achilles health for high-volume jumpingRead more