CrossFit Mile Zero – CrossFit Strength Split Stance DB Romanian Deadlift (5×5/5, Building to a Moderate Weight) 6×5/5 DB Rows 5×8, Build to a Moderate Weight WOD Metcon (Time) Fitness 750m Row/Ski 40 Russian KB Swings 20 Jumping Pull Ups Performance 1000m Row/Ski 50 Russian KB Swings (53/35) 30 Pull Ups Compete 1000m Row/Ski 50 American KB Swings (53/35) 30 Pull Ups Goal: Under 10 Minutes Cap: 15 Minutes Moderate to hard pace on the row/ski. For the Swings aim for 2-3 sets with short, quick rests. Pull Ups in 2-3 Sets.Read more

CrossFit Mile Zero – CrossFit Strength Shoulder Press (7×5, Build to a Moderate Weight) Push Press (7×5, Build to a Moderate Weight) WOD Metcon (Time) Fitness Every 3 Minutes for 5 Rounds 15 Wallballs 8/7 Cal Bike or 100m Run Performance Every 3 Minutes for 5 Rounds 20 Wallballs (20/14) 12/10 Cal Bike or 150m Run Compete Every 3 Minutes for 5 Rounds 20 Wallballs (20/14) 15/12 Cal Bike or 200m Run Goal: Work/Rest greater than 1:1 Cap: 1:30 Go unbroken on the wallballs Hammer the start of the bike or the turnaround of the run. Score is the slowest of rounds 2-5.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness Partition as you like 100 Row/Ski, 70 Cal Bike, or 1000m Run 60 Sit Ups 40 Air Squats 30 Up Downs 20 Hang Power Cleans Performance Partition as you like 120 Row/Ski, 90 Cal Bike, or 1200m Run 80 Alternating V-Ups 60 Air Squats 40 Burpees 20 Power Cleans (135/95) Compete Partition as you like 140 Row/Ski, 110 Cal Bike, or 1400m Run 90 GHD Sit Ups 70 Air Squats 50 Burpees 30 Power Cleans (155/105) Goal:20-25 Minutes Cap: 30 Minutes Quality over speed. Take your time during transitions. Intentionally slow down the cardio to keep a conversational pace.Read more

CrossFit Mile Zero – CrossFit Strength Deadlift (8×2, Build to a Moderate or Heavy Double) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 3 Deadlifts 3 Push Up Negatives 30 Single Unders Performance AMRAP 10 3 Deadlifts (185/135) 3 Hand Release Push Ups 30 Double Unders Compete AMRAP 10 3 Deadlifts (225/155) 3 Ring Dips 30 Double Unders Goal: 8+ Rounds Settle in to your pace early. Take a deep breath before your deadlifts and push/dips. Scale down double under reps before the movement.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (8×3, Build to a Moderate or Heavy Weight) Front Squat (8×3, Build to a Moderate or Heavy Weight) WOD Metcon (Time) Fitness 5 Rounds for Time 150m Sprint or 400m Bike 4 Goblet Squats 8 Horizontal Rows Rest 1 Minute between Rounds Performance 5 Rounds for Time 200m Sprint or 500m Bike 4 Front Squats (115/75) 8 Horizontal Rows Rest 1 Minute between Rounds Compete 6 Rounds for Time 200m Sprint or 500m Bike 4 Front Squats (115/75) 8 Horizontal Rows Rest 1 Minute between Rounds Goal: Under 12 Minutes, 1:30-1:45 rounds. Cap: 15 Minutes Come out harder on Round 1 and make adjustments as needed. Slow down the horizontal rows. Quality over speed. Use a weight on front squats that you can get straight to the bar and into reps.Read more