CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM x 4 5 Back Squats @ 75%) WOD Metcon (5 Rounds for time) Fitness Every 3 Minutes x 5 Rounds 5 Front Squats 10 Jumping Pull-Ups 12/10 Cal Bike Performance Every 3 Minutes x 5 Rounds 5 Front Squats (135/95) 10 Pull-Ups 15/12 Cal Bike Competition Every 3 Minutes x 5 Rounds 5 Front Squats (185/135) 10 Chest-to-Bar Pull-Ups 15/12 Cal BikeTime cap is 15 Minutes Extra Credit Metcon (Checkmark) Optional After-Class Accessory Tempo Front Squat (31X1) – 3 x 5 @ 60% Strict Chest-to-Bar or Pull-Ups – 3 x 6 Banded Face Pulls – 3 x 20 Purpose: Build front rack endurance and pulling strength to support interval cycling days like this.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 4 Rounds for Time (Partners) 30 Squat Cleans 30 Jumping Pull-Ups 600m Run Performance 4 Rounds for Time (Partners) 30 Squat Cleans (65/45) 30 Pull-Ups 800m Run Competition 4 Rounds for Time (Partners) 30 Squat Cleans (95/65) 30 Pull-Ups 800m RunTime Cap 30 mins Extra Credit Metcon (Checkmark) After Class Accessory (Optional) Clean Pulls – 3 x 5 Strict Pull-Ups – 3 x 6–8 Banded Tricep Extensions – 3 x 20 Goal: Build pulling stamina and reinforce clean mechanics for future higher-skill cycling days.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (Back Squat 6 x 2 @ 72% Build to working weight in 2–3 sets. ) Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 9 30 Single Unders 10 HSPU Progression Performance AMRAP 9 20-30 Double Unders 10 HSPU Competion AMRAP 9 30 Double Unders 10 Strict HSPU Extra Credit Metcon (Checkmark) After Class Accessory (Optional) Tempo Back Squats (31X1) – 3 x 5 @ 60% DB Z-Press – 3 x 8 Banded Face Pulls – 3 x 20 Goal: Reinforce squat mechanics and build strict pressing strength for future HSPU progressions.Read more

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