CrossFit Mile Zero – CrossFit Gymnastics Metcon (Checkmark) Fitness EMOM x 8 Minute 1: 2 Lat Pull Downs (controlled kip + pop) Minute 2: 3–5 Jumping Pull Ups + Box Dips Performance EMOM x 8 Minute 1: 2 Lat Pull Down (controlled kip + pop) Minute 2: 3–5 Jumping Bar Muscle-Ups Competion EMOM x 8 Minute 1: 2 Hips-to-Bar (controlled kip + pop) Minute 2: 3–5 Bar Muscle-Ups WOD Metcon (Time) Fitness 12-9-6-3-1 Thrusters Jumping Pull-Ups Performance 15-12-9-6-3 Thrusters (65/45) Pull-Ups Competition 15-12-9-6-3 Thrusters (95/65) Chest-to-Bar Pull-Ups Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Banded Strict Pull-Ups – 3 x 10–12 Front Rack Isometric Hold – 3 x :30 Tempo Goblet Squats (3131) – 3 x 10 Goal: Build pulling strength, reinforce front rack stability, and improve squat mechanics to support higher-efficiency thrusters and muscle-ups.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM Back Squat – 6 x 2 @ 84%) WOD Metcon (AMRAP – Rounds and Reps) Fitness 10/8 Cal Bike 10 Toes-to-Eye Level 10 Lunges Performance AMRAP 12 12/10 Cal Bike 12 Toes-to-Eye Level 12 Weighted Lunges (35s/25s) Compete AMRAP 12 15/12 Cal Bike 12 Toes-to-Bar 12 Weighted Lunges (50s/35s)Time Cap is 12 Minutes Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Tempo Goblet Squat (3111) – 3 x 10 Hanging L-Sit Hold – 3 x :20–:30 Single-Leg DB RDL – 3 x 8/side Goal: Build unilateral leg strength, reinforce squat positions, and improve core control to support both heavy squatting and toes-to-bar efficiency.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 5 Rounds 400m Run 20 AbMat Sit-Ups 5 Power Snatch Performance 5 Rounds 600m Run 10 GHD Sit-Ups 5 Power Snatch (95/65) Competition 5 Rounds 600m Run 20 GHD Sit-Ups 5 Power Snatch (155/105)Time Cap is 30 mins Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Tempo Snatch Grip RDL – 3 x 8 Banded Overhead Y-T Raises – 3 x 12 GHD Hip Extensions or Reverse Hypers – 3 x 15 Goal: Reinforce posterior-chain strength, shoulder stability, and trunk endurance to support consistent snatch mechanics and high-volume midline work.Read more

CrossFit Mile Zero – CrossFit Gymnastics E2MOM x 5 :60 Max Handstand Walk, :60 rest WOD Metcon (Time) Fitness For Time 800m Row 25 American Swings 25 Deadlifts Performance For Time 1000m Row 30 American Swings (35/25) 30 Deadlifts (155/105) Competition For Time 1000m Row 30 American Swings (53/35) 30 Deadlifts (225/155)Time Cap is 14 minutes Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Single-Arm KB RDL – 3 x 10/side Banded Overhead Carry – 3 x 40m Dead Bug Hold – 3 x :30 Goal: Reinforce unilateral posterior-chain strength, overhead stability, and core control following inversion and heavy hinging.Read more

CrossFit Mile Zero – CrossFit Strength Front Squat (Front Squat E2MOM x 5 3 Squats @ 75% — 5111 Tempo) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 30 Single-Unders 1 Power Clean (increase by 1 rep each round) Performance AMRAP 10 20-30 Double-Unders 1 Squat Clean AHAP (increase by 1 rep each round) Competition AMRAP 10 30 Double-Unders 1 Squat Clean AHAP (increase by 1 rep each round)Time cap is 10 Minutes Extra Credit Metcon (Checkmark) After Class Accessory Work (Optional) Tempo Goblet Squat – 3 x 8 (5 sec down) Banded Front Rack Hold – 3 x :30 Single-Leg DB RDL – 3 x 10/side Goal: Reinforce squat positioning, unilateral stability, and posterior-chain balance after front-loaded barbell work.Read more