CrossFit Mile Zero – CrossFit Strength Deadlift (Deadlift – Build to a 3RM ) 15 minutes 4–6 working sets Gradual load increases Full reset between reps WOD Metcon (Time) Fitness For Time 400m Row 30 Jumping Pull-Ups 30 Box Step Overs Performance For Time 500m Row 30 Pull-Ups 30 Box Jump Overs Compete For Time 500m Row 30 Chest-to-Bar Pull-Ups 30 Box Jump OversTime Cap is 8 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, 10–12 minutes) Focus: leg strength, core stability, and pressing endurance—all supporting squats, thrusters, and burpees. Accessory Block A1. Bulgarian Split Squats — 3 × 8/leg Build unilateral strength and bottom-position stability. A2. Strict Ring Dips or Box Dips — 3 × 8–12 Supports pressing mechanics from thrusters/burpees. A3. Hollow Rocks — 3 × 20 sec Reinforces midline tension used in squats and thrusters. A4. Glute Bridge Iso Hold — 2 × 45 sec Helps...Read more

CrossFit Mile Zero – CrossFit Strength Clean (Squat Clean + Front Squat ) 1 Squat Clean + 2 Front Squats 6 sets @ 70–75% WOD Metcon (Time) Fitness 5 Rounds for Time: 10 Front Squats 10 Burpees Over the Bar Performance 5 Rounds for Time: 10 Front Squats (95/65) 10 Burpees Over the Bar Compete 5 Rounds for Time: 10 Front Squats (135/95) 10 Burpees Over the BarTime Cap is 15 Minutes Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Front rack carry (barbell or DBs) – 3 x 40m Tempo goblet squat (3-sec down) – 3 x 10 Banded triceps stretch + lat stretch – 2 x :30/side Goal: Reinforce front rack endurance, improve squat mechanics, and restore shoulders and hips after barbell volume.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness AMRAP 24: 400m Row 10 Jumping Pull Ups + 10 Box Dips 300m Run 100ft Farmer Carry (AHAP) Performance AMRAP 24: 500m Row 10 Bar Muscle-Ups Progressions 400m Run 100ft Farmer Carry (AHAP) Compete AMRAP 24: 500m Row 10 Bar Muscle-Ups 400m Run 100ft Farmer Carry (AHAP)Time Cap 24 mins Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) 3 Rounds: 12 Sandbag Good Mornings 10 Single-Leg KB RDL (each leg) :30 Side Plank (each side) Purpose: Reinforce posterior chain strength, stabilize hips, and reduce low-back fatigue after sandbag volume.Read more

CrossFit Mile Zero – CrossFit Gymnastics Handstand Walk (E2MOM x 6 50 ft Handstand Walk ) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10: 2 Wall Walks 20 DB Hang Cleans 40 Single-Unders Performance AMRAP 10: 3 Wall Walks 20 DB Hang Cleans (35/25) 30-40 Double-Unders Competition AMRAP 10: 4 Wall Walks 20 DB Hang Cleans (50/35) 40 Double-Unders Time Cap: 10 Minutes Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Completed on athlete’s own time: DB Z-Press (light, controlled) – 3 x 10 Banded External Rotations – 3 x 15 / side Hollow Body Hold or Deadbug – 3 x :30 Goal: Support shoulder health, overhead stability, and midline control following high-volume inverted and DB work.Read more

CrossFit Mile Zero – CrossFit Strength Split Squat (Front Rack Split Squat ) Step back into spilt (Jerk side) and bring back knee to floorE2MOM x 4 x 6 / leg WOD Metcon (Time) Fitness 3 Rounds: 300m Run 15 Snatches 15 Sit-Ups Performance 3 Rounds: 400m Run 15 Snatches (95/65) 15 GHD Sit-Ups Compete 3 Rounds: 400m Run 15 Snatches (135/95) 15 GHD Sit-Ups Time – Cap 12 Minutes Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Completed on athlete’s own time: Single-Leg RDL (DB or KB) – 3 x 8 / side Front Rack Carry – 3 x 30–40m Tempo GHD Hip Extensions – 3 x 12 Goal: Reinforce unilateral strength, front rack endurance, and posterior-chain durability to support snatching and running volume.Read more