CrossFit Mile Zero – CrossFit Strength Reverse Lunge (6×3/3, Built to a heavy triple) Nordic Hamstring Curl (6×5, use an abmat for your knees and have a partner hold on to your achilles.) L-Sit (6×10-15 seconds. Use the rings if possible. Double knees, one leg straight, both legs straight. Hollow Hold if unable to use rings.) WOD Christine (Time) 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. boxGoal Time: 8-12 Minutes Time Cap: 15 Minutes Deadlifts in two sets or less. Row/Run in roughly 2 minutes. Transitions are quick, don’t stop to rest! Running Christine (Time) Fitness 3 Rounds for Time 300m Run 12 Deadlifts (moderate) 21 Step Ups (20/16) Performance 3 Rounds for Time 400m Run 12 Deadlifts (Bodyweight) 21 Box Jumps/Step Ups (20) Compete 3 Rounds for Time 400m Run 12 Deadlifts (Bodyweight) 21 Box Jumps/Step Ups (20) Goal Time: 8-12 Minutes...Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (7×5+, Last set at 80%) Shoulder Press 7×5+, Last set at 80% WOD Metcon (Time) Fitness 4 Rounds for Time 300m Run or 750m Bike 5 Inch Worms to Pike Push Up Performance 4 Rounds for Time 400m Run 5 Wall Walks Compete 4 Rounds for Time 400m Run 7 Wall Walks Goal: 10-12 Minutes Time Cap:15 Minutes Do the hardest version of wall walks you can. Scale reps before the movement. It’s going to burn, keep moving!Read more

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CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 80 Calorie Bike 4 Rounds 5 Deadlifts, 5 Hang Power Cleans, 5 STO 80 Calorie Row 4 Rounds 5 Deadlifts, 5 Hang Power Cleans, 5 STO 80 Calorie Ski Erg 4 Rounds 5 Deadlifts, 5 Hang Power Cleans, 5 STO Performance 100 Calorie Bike 4 Rounds 5 Deadlifts, 5 Hang Power Cleans, 5 STO 4 Rounds 5 Deadlifts, 5 Hang Power Cleans, 5 STO 100 Calorie Ski Erg 4 Rounds 5 Deadlifts, 5 Hang Power Cleans, 5 STO *Barbell at (115/75) Compete 120 Calorie Bike 4 Rounds 5 Deadlifts, 5 Hang Power Cleans, 5 STO 120 Calorie Row 4 Rounds 5 Deadlifts, 5 Hang Power Cleans, 5 STO 120 Calorie Ski Erg 4 Rounds 5 Deadlifts, 5 Hang Power Cleans, 5 STO *Barbell at (155/105) Goal: Under 30 Minutes Time Cap: 35 Minutes Break up the cardio as desired. 1 full...Read more

CrossFit Mile Zero – CrossFit Strength Pause Back Squats (8×3, Keep the weight light, and move with intensity on the way up) Back Squat with full 3 second pause at the bottom. Paused Front Squat (8×3, stay lighter and move with intensity on the way up) Toes-To-Bar (Work on progression building to Toes to Bar) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 8/7 Calorie Bike or 100m Run 10 Knee Raises 5 Goblet Squats Performance AMRAP 12 10/8 Calorie Bike or 100m Run 10 Toes to Bar 5 Front Squats (95/65) Compete 12/10 Calorie Bike or 150m Run 12 Toes to Bar 5 Front Squats (135/95) Goal: 4 Rounds 1 Round every 3:00 Leg Heavy, be ready for lead legs in the second half. Break the Toes to Bar up early. If you need to do singles, scale the progression back.Read more