CrossFit Mile Zero – CrossFit Strength Deadlift (7×3) Build up just beyond working weight for workout. Power Clean (Build up just beyond working weight for workout.) WOD Metcon (Time) Fitness 5 Rounds for Time 10/8 Cal Bike or 100m Ski 9 Deadlifts 6 Hang Power Cleans Performance 5 Rounds for Time 12/9 Cal Bike or 150m Ski 9 Deadlifts (115/75) 6 Hang Power Cleans (115/75) Compete 5 Rounds for Time 12/9 Cal Bike or 150m Ski 9 Deadlifts (155/105) 6 Hang Power Cleans (155/105) Goal:10-12 Minutes Cap: 15 Minutes Moderately hard pace on the bike/ski. Deadlifts unbroken or in two sets to protect your back. Cleans with quick transitions.Read more

CrossFit Mile Zero – CrossFit Strength Front Squat (7×3, Last Set Max Reps at 95%) Back Squat (7×3, Last Set Max Reps at 95%) Dips 7×3-5. Push Ups, Dips, Ring Dips as deep as possible. WOD Metcon (AMRAP – Rounds and Reps) Fitness 20 Wallballs 20 Step Ups 60 Single Unders Performance AMRAP 10 25 Wallballs (20/14) 25 Box Jumps/Step Ups 50 Double Unders Compete AMRAP 10 30 Wallballs (20/14) 30 Box Jumps/Step Ups 60 Double Unders Goal: 3 Rounds Keep Wallballs in 2-3 sets with quick rest. Keep your Step Ups/Box Jumps consistent. If you’re working on double unders, lower the reps and practice!Read more

CrossFit Mile Zero – CrossFit WOD CrossFit Games Open 25.3 RX’d: (Ages 16-54) (Time) For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time Cap: 20 Minutes* F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch M: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch *Rep count should be recorded in the comment boxTo learn more about CrossFit Games Open 25.3 RX’d: (Ages 16-54) click here CrossFit Games Open 25.3 Masters 55+ (Time) For time: 5 scaled wall walks 50-calorie row 5 scaled wall walks 25 deadlifts 5 scaled wall walks 25 cleans 5 scaled wall walks 25 snatches 5 scaled wall walks 50-calorie row Time Cap: 20 Minutes* F: 125-lb (56-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch M: 185-lb (83-kg) deadlift, 95-lb (43-kg) clean, 65-lb (29-kg) snatch *Rep...Read more

CrossFit Mile Zero – CrossFit Strength Reverse Lunge 5×3/3, build to a moderate to heavy weight Pull-ups (5×3, challenge yourself to hardest strict variation. Banded-Strict-Chest to Bar-Weighted) WOD Metcon (Time) Fitness Every 3:00 for 6 Rounds 150m Run or 150m Ski 12 Box Step Overs Performance Every 3:00 for 6 Rounds 200m Run or 200m Ski 12 Box Step Overs (20) (35s/25s) Compete Every 3:00 for 6 Rounds 200m Run or 200m Ski 12 Box Step Overs (20) (50s/35s) Goal/Cap: Under 2 Minutes Run/Ski should be under 1:00 Weight for stepovers should allow for unbroken reps. Lower the weight of the DB, before reducing the reps. Score is slowest round 2-6.Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last Set at 90% for Max Reps) Shoulder Press (7×3, Last Set at 90% for Max Reps) Toes to Ring (Checkmark) 7×3-5 WOD Metcon (Time) Fitness 3 Rounds for Time 30 Russian KB Swings 10 Z-Press Performance 3 Rounds for Time 30 Russian KB Swings 10 Z-Press or Strict Box Pike Push Ups Compete 3 Rounds for Time 30 Russian KB Swings 12 Strict Handstand Push Ups Goal: 6-8 Minutes Cap: 12 Minutes Aim for movements in 1-2 Sets. Reduce reps before reducing ROM. Get out of your comfort zone on the HSPU progression.Read more