CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 5 Rds 150m Row 150m Ski 30 Single Unders 5 Deadlifts Performance 5 Rds 200m Row 200m Ski 20-30 Double Unders 5 Deadlifts (135/95) Competition 5 Rds 200m Row 200m Ski 30 Double Unders 5 Deadlifts (185/135) 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 WOD Metcon (Time) Fitness For Time 300m Run 30 Burpees 500m Run 30 High Knees 300m Run 30 DB Thrusters Performance For Time 400m Run 30 Burpees 600m Run 30 Toes 2 Eye Level 400m Run 30 DB Thrusters 35s/25s Compete For Time 400m Run 30 Burpees 600m Run 30 T2B 400m Run 30 DB Thrusters 50s/35sTime Cap is 16 Minutes Extra Credit Metcon (Checkmark) Optional After-Class Accessory Strict Toes-to-Bar or Hanging Leg Raises – 3 x 8 DB Front Rack Step-Ups – 3 x 8/leg Banded Face Pulls – 3 x 20 Purpose: Build midline endurance and shoulder stamina to support future longer mixed-modal conditioning pieces.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (3 Rounds for time) Fitness E8MOM x 3 20 Russian Swings AHAP 18/15 Calorie Row 20 Box Step Overs Performance E8MOM x 3 30 Russian Swings AHAP 24/18 Calorie Row 30 Box Jump Overs 20/16 Competition E8MOM x 3 30 Russian Swings AHAP 30/24 Calorie Row 30 Box Jump Overs 24/20″ Extra Credit Metcon (Checkmark) Optional After-Class Accessory Single-Leg RDL – 3 x 8/side Banded Hamstring Curls – 3 x 15 Hollow Hold – 3 x :30 Purpose: Reinforce posterior chain resilience and midline stability after high-volume hinge work.Read more

CrossFit Mile Zero – CrossFit Strength Snatch (10 Minutes to Build to a Moderate Power Snatch) WOD Metcon (AMRAP – Reps) Fitness AMRAP 12 2, 4, 6, 8, 10… Power Snatch 10 DB Lunges Performance AMRAP 12 2, 4, 6, 8, 10… Power Snatch (95/65) 10 DB Lunges (35s/25s) Competition AMRAP 12 2, 4, 6, 8, 10… Power Snatch (135/95) 10 DB Lunges (50s/35s)Time Cap is 12 minutes Extra Credit Metcon (Checkmark) Optional After-Class Accessory Snatch Pulls – 3 x 3 @ 90% of today’s top weight Front Rack Step-Ups – 3 x 8/leg Banded External Rotations – 3 x 15 Purpose: Reinforce bar path mechanics and unilateral leg strength to support future Olympic cycling days.Read more

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