CrossFit Mile Zero – CrossFit Metcon (Checkmark) CrossFit Open 26.2 CrossFit Games Open 26.3 RX’d: (Ages 16-54) (Time) For Time: 2 Rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time Cap: 16 minutes F: 65, 75, 85lb (29, 34, 38kg) M: 95, 115, 135lb (43, 52, 61kg) *If capped, record rep count in the comment boxTo learn more about CrossFit Games Open 26.3 RX’d: (Ages 16-54) click here CrossFit Games Open 26.3 Masters 55+ (Time) For Time: 2 Rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters,...Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Checkmark) Fitness EMOM 24 10/8 Cal Row 8 Slam Balls 2 Power Snatches Rest Performance EMOM 24 12/10 Cal Row 10 Slam Balls 2 Power Snatches (95/65) Rest Competition EMOM 24 12/10 Cal Row 10 Slam Balls 2 Power Snatches (135/95) Rest Extra Credit Metcon (Checkmark) After Class Accessory Work Posterior Chain + Core 3 Rounds (Not for Time) 12 DB Romanian Deadlifts 15 GHD Hip Extensions 20 Weighted Sit-Ups Optional Barbell Technique 5 Sets 3 Light Power Snatch (focus on bar path and speed) Keep loads light and technical to reinforce mechanics after fatigue.Read more

CrossFit Mile Zero – CrossFit Gymnastics Metcon (Distance) EMOM x 10 Handstand Hold – :30 Max Distance Handstand Walk WOD Metcon (AMRAP – Reps) Fitness 4 Rounds AMRAP 2 10 High Knees 10 Box Step Overs Max Inch Worm with a Push Up Performance 4 Rounds AMRAP 2 10 Toes-to-Eye level 10 Box Jump Overs (20/16) Max Wall Walks Compete 4 Rounds AMRAP 2 10 Toes-to-Bar 10 Box Jump / Step Overs (24/20) Max Wall WalksTime Cap is 16 Minutes Extra Credit Metcon (Checkmark) After Class Accessory Work Shoulder Stability + Core 3 Rounds (Not for Time) 12 DB Z-Press (light-moderate) 12 Banded Face Pulls :40 Hollow Hold Optional Skill 3 Sets 30–40ft controlled Handstand Walk practice Focus on quality stacking and breathing control while inverted .Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness For Time 30-20-10-5 Calorie Row Russian KB Swings ABMat Sit-Ups 400m Run after each round Performance For Time 40-30-20-10 Calorie Row Russian KB Swings (35/25) ABMat Sit-Ups 400m Run after each round Competition For Time 40-30-20-10 Calorie Row Russian KB Swings (53/35) GHD Sit-Ups 400m Run after each round Extra Credit Metcon (Checkmark) After Class Accessory Core + Posterior Chain Stability 3 Rounds (Not for Time) 15 Reverse Hypers or Back Extensions 20 Banded Good Mornings 30s Hollow Hold Optional Finisher 3 x 20m Farmer Carry (heavy) Focus: strengthen posterior chain improve midline durability support GHD resilience.Read more

CrossFit Mile Zero – CrossFit Gymnastics Metcon (AMRAP – Reps) EMOM x 10 (Alternating Minutes) 4–6 Bar Muscle-Ups 5–10 Ring Rows WOD Metcon (Time) Fitness For Time 5 Rounds for Time 9/6 Cal Bike 9 Deadlifts 6 Hang Power Cleans Performance 5 Rounds for Time 12/9 Cal Bike 9 Deadlifts (105/75) 6 Hang Power Cleans (105/75) Competition 5 Rounds for Time 15/12 Cal Bike 9 Deadlifts (155/105) 6 Hang Power Cleans (155/105)Time Cap is 12 minutes Extra Credit Metcon (Checkmark) After Class Accessory Pulling Strength + Posterior Chain 3 Rounds (Not for Time) 12 Single Arm DB Rows (each side) 15 Back Extensions 20 Banded Face Pulls Optional Core 3 x 30s Hollow Hold Goal: reinforce pulling strength improve upper back durability support muscle-up development.Read more