CrossFit Mile Zero – CrossFit Skill E2MOM x 5: 3 Lats 2 Fly + 2 Jumping BMU + 1 Bar Muscle-Up or 4 Pull Ups + 3 C2B Pull Ups + 2 BMU WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 9: 12 Deadlifts 6 Pull Ups + 6 Box Dips Performance AMRAP 9: 12 Deadlifts (95/65) 6 Jumping BMU Competition AMRAP 9: 12 Deadlifts (135/95) 6 BMUTime Cap 9 Mins Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Seated DB External Rotations: 3×12 — Strengthen rotator cuff and improve shoulder stability. Banded Hip Hinge Good Mornings: 3×15 — Reinforce posterior chain endurance and hinge mechanics. Scap Pull-Ups: 3×10 — Build scapular control and support better pull-up/BMU positioning.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (4 Rounds for time) Fitness E8MOM x 4 Rounds: 400m Row 40 Lunges 50’ DB Bear Crawl 20 AbMat Sit-Ups 800m Bike Performance E8MOM x 4 Rounds: 500m Row 40 Lunges 50’ Handstand Walk Progression 15 GHD Sit-Ups 1k Bike Compete E8MOM x 4 Rounds: 500m Row 40 Lunges 50’ Handstand Walk 20 GHD Sit-Ups 1k BikeTime Cap 32 mins Extra Credit Metcon (Checkmark) Post-Class Accessory (Athlete’s Own Time) Banded Good Mornings: 3×15 — Reinforce posterior chain stability. Weighted Plank Hold: 3×0:45 — Build core endurance and shoulder stability. Dumbbell Overhead Carry: 3x40m — Strengthen midline and shoulder positioning under load.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (E2MOM x 6: 3 Tempo Back Squats @ 3131) 12 minutes WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 15: 10 Wall Balls 200m Run Performance AMRAP 15 15 Wall Balls (14/10) 200m Run Competition AMRAP 15 15 Wall Balls (20/14) 200m Run Time Cap: 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Single-Leg Glute Bridge: 3×10/side — Focus on full hip extension and control. Banded Hamstring Curl: 3×15 — Build posterior chain resilience and knee stability. Goblet Cyclist Squat: 3×12 — Reinforce quad drive and upright torso under tension.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch (Build to a 1RM Snatch (technique and control prioritized over load).) 12 Minutes WOD Metcon (AMRAP – Reps) Fitness EMOM x 12: Minute 1: 3 Snatch @ 70% Minute 2: 6 Burpees Performance EMOM x 12: Minute 1: 3 Snatch @ 70% Minute 2: 6 Burpees Over the Bar Compete EMOM x 12: Minute 1: 3 Snatch @ 70% Minute 2: 6 Burpees Over the Bar Time – Cap 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, Not in Class Time) Banded Good Morning – 3×15 Purpose: Posterior chain activation and spinal stability. Tall Kneeling DB Press – 3×10 Purpose: Shoulder control and overhead stability post-snatch. Reverse Hyper or Glute Bridge Hold – 3×0:30 Purpose: Lower back decompression and glute engagement recovery.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Fitness For Time (Teams of 3): 45 High Knees 400m Run 45 DB Deadlifts 600m Run 45 DB Snatches 800m Run 45 Devil Press Performance For Time (Teams of 3): 45 Toes-to-Eye Level 400m Run 45 DB Deadlifts (35s/25s) 800m Run 45 DB Snatches (35/25) 1200m Run 45 Devil Press (35s/25s) Compete For Time (Teams of 3): 50 Toes-to-Bar 400m Run 50 DB Deadlifts (50s/35s) 800m Run 50 DB Snatches (50/35) 1200m Run 50 Devil Press (50s/35s) Cap: 35 mins Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Optional Accessory: 3 Rounds Focus: Overhead mobility, shoulder integrity, trunk strength KB Arm Bar Stretch – 2×0:30/side Wall Walk to Nose-to-Wall Hold – 3×0:20 Side-Lying Windmill – 2×6/sideRead more