CrossFit Mile Zero – CrossFit WOD CrossFit Games Open 25.3 RX’d: (Ages 16-54) (Time) For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time Cap: 20 Minutes* F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch M: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch *Rep count should be recorded in the comment boxTo learn more about CrossFit Games Open 25.3 RX’d: (Ages 16-54) click here CrossFit Games Open 25.3 Masters 55+ (Time) For time: 5 scaled wall walks 50-calorie row 5 scaled wall walks 25 deadlifts 5 scaled wall walks 25 cleans 5 scaled wall walks 25 snatches 5 scaled wall walks 50-calorie row Time Cap: 20 Minutes* F: 125-lb (56-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch M: 185-lb (83-kg) deadlift, 95-lb (43-kg) clean, 65-lb (29-kg) snatch *Rep...Read more

CrossFit Mile Zero – CrossFit Strength Reverse Lunge 5×3/3, build to a moderate to heavy weight Pull-ups (5×3, challenge yourself to hardest strict variation. Banded-Strict-Chest to Bar-Weighted) WOD Metcon (Time) Fitness Every 3:00 for 6 Rounds 150m Run or 150m Ski 12 Box Step Overs Performance Every 3:00 for 6 Rounds 200m Run or 200m Ski 12 Box Step Overs (20) (35s/25s) Compete Every 3:00 for 6 Rounds 200m Run or 200m Ski 12 Box Step Overs (20) (50s/35s) Goal/Cap: Under 2 Minutes Run/Ski should be under 1:00 Weight for stepovers should allow for unbroken reps. Lower the weight of the DB, before reducing the reps. Score is slowest round 2-6.Read more

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