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

CrossFit Mile Zero – CrossFit Gymnastics Metcon (Checkmark) Fitness E2MOM x 4 50’ Overhead DB Carry 25’ Handstand Walk Progression Performance E2MOM x 4 50’ Overhead DB Carry (35/25) 25’ Handstand Walk Progression Competion E2MOM x 4 50’ Overhead DB Carry (50/35) 25’ Handstand Walk WOD Metcon (Time) Fitness 4 Rounds for Time 300m Run 50’ Handstand Walk Progression 12 Russian KB Swings (AHAP) Performance 4 Rounds for Time 400m Run 50’ Handstand Walk Progression 15 Russian KB Swings (AHAP) Competition 4 Rounds for Time 400m Run 50’ Handstand Walk 15 Russian KB Swings (AHAP)Time Cap 16 minutes Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Single-Arm DB Z-Press – 3 x 8/side Banded Face Pulls – 3 x 20 Hollow Rocks – 3 x 30 sec Goal: Reinforce overhead strength, scapular control, and midline stability to support inverted work.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM Back Squat – 6 x 2 @ 72%) WOD Metcon (AMRAP – Reps) Fitness AMRAP 10 Front Squat Burpees Over Bar Rep Scheme: 2 – 4 – 6 – 8 – 10 – … Performance AMRAP 10 Front Squat (95/65) Burpees Over Bar Rep Scheme: 2 – 4 – 6 – 8 – 10 – … Compete AMRAP 10 Front Squat (135/95) Burpees Over Bar Rep Scheme: 2 – 4 – 6 – 8 – 10 – …Time Cap is 10 Minutes Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Tempo Front Squat (31X1) – 3 x 5 @ light load Bulgarian Split Squat – 3 x 8/leg Banded Hamstring Curls – 3 x 20 Goal: Build quad endurance, unilateral stability, and knee resilience to support squat volume.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 3 Rounds for Time 30/25 Cal Row 10 Deadlifts 20/15 Cal Bike 5 Power Cleans Loading: Same Loading Throughout Rest 1:00 between rounds Score: Total time (including rest) Performance 3 Rounds for Time 40/30 Cal Row 10 Deadlifts 30/20 Cal Bike 5 Power Cleans Loading: Rd 1: 135/95 Rd 2: 155/105 Rd 3: 175/115 Rest 1:00 between rounds Score: Total time (including rest) Competition 3 Rounds for Time 40/30 Cal Row 10 Deadlifts 30/20 Cal Bike 5 Power Cleans Loading: Rd 1: 185/135 Rd 2: 205/145 Rd 3: 225/155 Rest 1:00 between rounds Score: Total time (including rest)Time Cap is 30 mins Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Tempo Romanian Deadlift (3111) – 3 x 8 Barbell Clean Pull (light-moderate) – 3 x 5 Banded Hamstring Curls – 3 x 20 Goal: Reinforce posterior chain strength, clean pulling...Read more