CrossFit Mile Zero – CrossFit Strength Reverse Lunge (6×3/3, Built to a heavy triple) Nordic Hamstring Curl (6×5, use an abmat for your knees and have a partner hold on to your achilles.) L-Sit (6×10-15 seconds. Use the rings if possible. Double knees, one leg straight, both legs straight. Hollow Hold if unable to use rings.) WOD Christine (Time) 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. boxGoal Time: 8-12 Minutes Time Cap: 15 Minutes Deadlifts in two sets or less. Row/Run in roughly 2 minutes. Transitions are quick, don’t stop to rest! Running Christine (Time) Fitness 3 Rounds for Time 300m Run 12 Deadlifts (moderate) 21 Step Ups (20/16) Performance 3 Rounds for Time 400m Run 12 Deadlifts (Bodyweight) 21 Box Jumps/Step Ups (20) Compete 3 Rounds for Time 400m Run 12 Deadlifts (Bodyweight) 21 Box Jumps/Step Ups (20) Goal Time: 8-12 Minutes...Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (7×5+, Last set at 80%) Shoulder Press 7×5+, Last set at 80% WOD Metcon (Time) Fitness 4 Rounds for Time 300m Run or 750m Bike 5 Inch Worms to Pike Push Up Performance 4 Rounds for Time 400m Run 5 Wall Walks Compete 4 Rounds for Time 400m Run 7 Wall Walks Goal: 10-12 Minutes Time Cap:15 Minutes Do the hardest version of wall walks you can. Scale reps before the movement. It’s going to burn, keep moving!Read more

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CrossFit Mile Zero – CrossFit Strength Pause Back Squats (8×3, Keep the weight light, and move with intensity on the way up) Back Squat with full 3 second pause at the bottom. Paused Front Squat (8×3, stay lighter and move with intensity on the way up) Toes-To-Bar (Work on progression building to Toes to Bar) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 8/7 Calorie Bike or 100m Run 10 Knee Raises 5 Goblet Squats Performance AMRAP 12 10/8 Calorie Bike or 100m Run 10 Toes to Bar 5 Front Squats (95/65) Compete 12/10 Calorie Bike or 150m Run 12 Toes to Bar 5 Front Squats (135/95) Goal: 4 Rounds 1 Round every 3:00 Leg Heavy, be ready for lead legs in the second half. Break the Toes to Bar up early. If you need to do singles, scale the progression back.Read more

CrossFit Mile Zero – CrossFit Strength Thruster (8×2, Build to a Heavy Double) Calorie Ski Erg (Checkmark) 2 Calories, HARD WOD Metcon (AMRAP – Reps) Fitness EMOM 16 1- Wallballs 2- 8 Horizontal Rows/Ring Rows 3- Calorie Ski 4 – Rest Performance EMOM 16 1- Wallballs (20/14) 2- 10 Horizontal Rows/Ring Rows 3- Calorie Ski 4 – Rest Compete More reps Goal: 25+ Reps Score is lowest round of Wallballs and Ski Erg Cals combined. Big unbroken sets of wallballs. Recover the best you can to hammer the ski erg.Read more