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

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 5 Rounds for Time 15 Knees to Chest or Alt V-Ups 250m Run 2 Zombie Rope Climbs 250m Row Performance 5 Rounds for Time 15 Toes to Bar 300m Run 2 Rope Climbs 300m Row Compete 5 Rounds for Time 15 Toes to Bar 400m Run 3 Rope Climbs 400m Row Goal: Under 25 Minutees Cap: 30 Minutes Quality over Quantity. Run/Row at 70-80% Practice T2B to refine rope technique.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (Back Squat 7×3, Last Set for max reps at 90%) Front Squat (7×3, Last Set at 90% for max reps) Ring Rows (7×3) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 5 Jumping Pull Ups 25 Single Unders 5 Front Squats 25 Single Unders Performance AMRAP 12 5 Pull Ups 25 Double Unders 5 Front Squats (135/95) 25 Double Unders Compete AMRAP 12 5 Chest to Bar Pull Ups 25 Double Unders 5 Front Squats (185/125) 25 Double Unders Goal: 5+ Rounds 30+ Pull Ups Choose a pull up variation and squat weight that allow unbroken reps. :30 seconds or less spent on jump rope.Read more

CrossFit Mile Zero – CrossFit Strength Metcon (Checkmark) 5/4 Bike Cals Power Clean + Overhead (7x(1+1), build to a moderate weight) WOD Metcon (Weight) Fitness AMRAP 10 Establish heaviest Power Clean + 2 Shoulder to Overheads Performance AMRAP 10 Establish heaviest Power Clean + 2 Shoulder to Overheads Compete Same as Rx Goal: Build to heaviest physical tolerance. Sprint Effort on the bike Aim for roughly 5 attempts during the WOD. Take your time on the execution of your set up.Read more

CrossFit Mile Zero – CrossFit WOD CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg) M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg) *Rep count should be recorded in the comment boxTo learn more about CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) click here CrossFit Games Open 25.2 (22.3 Repeat) Masters 55+ (Time) For time: 21 jumping pull-ups 42 double-unders 21 thrusters (weight 1) 18 pull-ups 36 double-unders 18 thrusters (weight 2) 15 chest-to-bar pull-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg) M: 65...Read more