CrossFit Mile Zero – CrossFit WOD Metcon (3 Rounds for time) Fitness E8MOM x 3 20 Russian Swings AHAP 18/15 Calorie Row 20 Box Step Overs Performance E8MOM x 3 30 Russian Swings AHAP 24/18 Calorie Row 30 Box Jump Overs 20/16 Competition E8MOM x 3 30 Russian Swings AHAP 30/24 Calorie Row 30 Box Jump Overs 24/20″ Extra Credit Metcon (Checkmark) Optional After-Class Accessory Single-Leg RDL – 3 x 8/side Banded Hamstring Curls – 3 x 15 Hollow Hold – 3 x :30 Purpose: Reinforce posterior chain resilience and midline stability after high-volume hinge work.Read more

CrossFit Mile Zero – CrossFit Strength Snatch (10 Minutes to Build to a Moderate Power Snatch) WOD Metcon (AMRAP – Reps) Fitness AMRAP 12 2, 4, 6, 8, 10… Power Snatch 10 DB Lunges Performance AMRAP 12 2, 4, 6, 8, 10… Power Snatch (95/65) 10 DB Lunges (35s/25s) Competition AMRAP 12 2, 4, 6, 8, 10… Power Snatch (135/95) 10 DB Lunges (50s/35s)Time Cap is 12 minutes Extra Credit Metcon (Checkmark) Optional After-Class Accessory Snatch Pulls – 3 x 3 @ 90% of today’s top weight Front Rack Step-Ups – 3 x 8/leg Banded External Rotations – 3 x 15 Purpose: Reinforce bar path mechanics and unilateral leg strength to support future Olympic cycling days.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (E2MOM x 4 5 Back Squats @ 75%) WOD Metcon (5 Rounds for time) Fitness Every 3 Minutes x 5 Rounds 5 Front Squats 10 Jumping Pull-Ups 12/10 Cal Bike Performance Every 3 Minutes x 5 Rounds 5 Front Squats (135/95) 10 Pull-Ups 15/12 Cal Bike Competition Every 3 Minutes x 5 Rounds 5 Front Squats (185/135) 10 Chest-to-Bar Pull-Ups 15/12 Cal BikeTime cap is 15 Minutes Extra Credit Metcon (Checkmark) Optional After-Class Accessory Tempo Front Squat (31X1) – 3 x 5 @ 60% Strict Chest-to-Bar or Pull-Ups – 3 x 6 Banded Face Pulls – 3 x 20 Purpose: Build front rack endurance and pulling strength to support interval cycling days like this.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 4 Rounds for Time (Partners) 30 Squat Cleans 30 Jumping Pull-Ups 600m Run Performance 4 Rounds for Time (Partners) 30 Squat Cleans (65/45) 30 Pull-Ups 800m Run Competition 4 Rounds for Time (Partners) 30 Squat Cleans (95/65) 30 Pull-Ups 800m RunTime Cap 30 mins Extra Credit Metcon (Checkmark) After Class Accessory (Optional) Clean Pulls – 3 x 5 Strict Pull-Ups – 3 x 6–8 Banded Tricep Extensions – 3 x 20 Goal: Build pulling stamina and reinforce clean mechanics for future higher-skill cycling days.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (Back Squat 6 x 2 @ 72% Build to working weight in 2–3 sets. ) Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 9 30 Single Unders 10 HSPU Progression Performance AMRAP 9 20-30 Double Unders 10 HSPU Competion AMRAP 9 30 Double Unders 10 Strict HSPU Extra Credit Metcon (Checkmark) After Class Accessory (Optional) Tempo Back Squats (31X1) – 3 x 5 @ 60% DB Z-Press – 3 x 8 Banded Face Pulls – 3 x 20 Goal: Reinforce squat mechanics and build strict pressing strength for future HSPU progressions.Read more