CrossFit Mile Zero – CrossFit Strength Back Squat (7×5+, Last set at 80%) Front Squat (7×5+, Last set at 80%) Ring Rows (7×5) WOD Metcon (Time) Fitness 5 Rounds on a 2:30 Clock 2 Rounds per 2:30 5 Jumping Pull Ups 5 Goblet Squats Performance 5 Rounds on a 2:30 Clock 2 Rounds per 2:30 5 Pull Ups 5 Front Squats (95/65) Compete 5 Rounds on a 2:30 Clock 2 Rounds per 2:30 5 Chest to Bar Pull Ups or 3 Muscle Ups 5 Front Squats (95/65) Finish each round in 75 seconds or less. Scale if taking 90 seconds or longer. Aim for unbroken reps and quick transitions. Work on kip/butterfly movements if you have it. Especially when you’re tired. Reps will catch up in the later rounds. Make the most of it!Read more

CrossFit Mile Zero – CrossFit WOD CFMZ Conditioning Baseline 1 (Time) Fitness 5 Rounds for Quality 500m Row or 400m Run 20 Abmat Sit Ups 5 Power Cleans, DB or Barbell Performance 5 Rounds for Quality 625m Row or 500m Run 20 Stick Sit Ups 5 Power Cleans (135/95) Compete 5 Rounds for Quality 750m Row or 600m Run 20 GHD Sit Ups 5 Power Cleans (185/125) Goal Time: 30 Minutes Time Cap: 35 Minutes Moderation over intensity. Steady, recovery pace. Find the delicate balance between pushing the pace and sandbagging the whole thing.Read more

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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