CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness For Time Teams of 2 3 Rounds 300m Run 20 RKB 20 Ring Rows 2 Rounds 20 Cal Bike 20 RKB 20 Jumping Pull Ups 1 Round 30 Cal Row 20 RKB 20 Jumping PU + Box Dips Performance For Time Teams of 2 3 Rounds 400m Run 30 RKB (53/35) 20 Pull Ups 2 Rounds 30 Cal Bike 30 RKB (53/35) 20 C2B Pull Ups 1 Round 30 Cal Row 30 RKB (53/35) 20 Jumping BMU Competition For Time Teams of 2 3 Rounds 400m Run 30 RKB (70/53) 20 Pull Ups 2 Rounds 30 Cal Bike 30 RKB (70/53) 20 C2B Pull Ups 1 Round 30 Cal Row 30 RKB (70/53) 20 BMUTime Cap 24 mins Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) Single-Leg DB RDL – 3 x 8/side Tall Kneeling Banded Lat Pulldown – 3 x...Read more

CrossFit Mile Zero – CrossFit Gymnastics Metcon (Checkmark) Fitness E2MOM x 5 HS Walk Progression Performance E2MOM x 5 HS Walk Progression Competion E2MOM x 5 50ft HS Walk WOD CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Banded Overhead Carries – 3 x 40m Tempo Pike Push-Ups (3-sec down) – 3 x 8 Single-Arm DB Front Raises – 3 x 12/side Accessory Goal: Rebuild shoulder stability and midline control after high-volume overhead gymnastics.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM x 6 Back Squat @ 81% ) WOD Metcon (AMRAP – Reps) Fitness EMOM x 15 1. 10/8 Cal Bike 2. 3 FS @65% of above BS weight 3. 8 Cal Ski Performance EMOM x 15 1. 12/10 Cal Bike 2. 3 FS @65% of above BS weight 3. 8 Cal Ski Compete EMOM x 15 1. 15/12 Cal Bike 2. 3 FS @65% of above BS weight 3. 10/8 Cal SkiTime Cap is 15 Minutes Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Tempo Goblet Squats (5-sec eccentric) – 3 x 10 Single-Leg DB Step-Ups – 3 x 8/side Banded Front Rack Mobility – 2 x 1:00 Accessory Goal: Build unilateral leg strength, reinforce squat control, and restore front-rack mobility after heavy squat volume.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Weight) Fitness E6MOM x 5 Each Round: 400m Run 12 High Knees 2 Power Snatch (as heavy as possible) Performance E6MOM x 5 Each Round: 600m Run 15 Toes-to-Eye Level 2 Power Snatch (as heavy as possible) Competition E6MOM x 5 Each Round: 600m Run 15 Toes-to-Bar 2 Power Snatch (as heavy as possible) Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Tempo Hanging Knee Raises – 3 x 10 Snatch Balance (light, positional) – 3 x 5 Banded Hamstring + Lat Stretch – 2 x 1:00 Accessory Goal: Reinforce midline control and overhead stability while restoring tissue after heavy pulling and running.Read more

CrossFit Mile Zero – CrossFit Gymnastics EMOM x 8 (alternating minutes): Min 1: 3 Bar Lat Pull Downs Min 2: 3 Bar Muscle-Up Turnovers WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 1:30, rest 1:30 x 4 6 DB Deadlifts 4 DB Hang Power Cleans 2 Jumping Pull Ups + Box Dips Performance AMRAP 1:30, rest 1:30 x 4 5 Deadlifts @ heavy but unbroken (105/75) 4 Hang Power Cleans (same bar) 3 Jumping Bar Muscle-Ups Competition AMRAP 1:30, rest 1:30 x 4 5 Deadlifts (155/105) 4 Hang Power Cleans (155/105) 3 Bar Muscle-Ups Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Tempo Chest-to-Bar Pull-Ups (3-sec eccentric) – 3 x 5 Banded Straight-Arm Pulldowns – 3 x 15 Jefferson Curl or RDL (light) – 3 x 10 Accessory Goal: Build lat strength, grip endurance, and posterior-chain durability to support bar muscle-ups and barbell cycling under fatigue.Read more