CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) EMOM Skill Primer (EMOM x 8) Min 1: 3–6 Kipping Swings + 3–6 Kipping Pull-Ups or CTB Min 2: :20 Hollow Hold + 6 V-Ups WOD Metcon (AMRAP – Rounds and Reps) Fitness 4 Rounds For Time 10 Jumping Pull-Ups or Ring Rows 15 Box Step Overs 20 KB Swings Performance 4 Rounds For Time 10 Pull-Ups 15 Box Jump Overs (20/16″) 20 KB Swings (35/25) Compete 4 Rounds For Time 10 C2B Pull-Ups 15 Box Jump Overs (24/20″, no step-ups) 20 KB Swings (53/35) Time – Cap 12 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional, Not in Class Time) To be completed individually after class for additional shoulder stability and posture strength. Posterior Chain & Core Stability: 3 Sets of: 10 DB RDL + DB Row Combo 12 Stability Ball Hamstring Curls 10/side Standing Pallof Press...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) Fitness Partner WOD – 20 Min AMRAP You Go, I Go Style (Split work evenly or alternate full rounds): 20 Box Step Overs 300m Run 20 Deadlifts Performance Partner WOD – 20 Min AMRAP You Go, I Go Style (Split work evenly or alternate full rounds): 20 Box Jump Overs (20/16) 400m Run 20 Deadlifts (155/105) Compete Partner WOD – 20 Min AMRAP You Go, I Go Style (Split work evenly or alternate full rounds): 20 Box Jump Overs (24/20) 400m Run 20 Deadlifts (225/155)20 minute time cap Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) 2 Sets Each: 15 Weighted Glute Bridges 10 Side-Lying Clamshells w/ mini-band :30 Hanging Lat Stretch Accessory Focus: Reinforce posterior activation, lateral glute stability, and decompress spine/shoulders post-deadliftingRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (Checkmark) E2MOM Strength Work (4 Sets) 6 DB Z Press 10 Strict HSPU WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10 6-8 OHS @40% 400m Row Performance AMRAP 10 8 OHS @40% 500m Row Compete AMRAP 10 10 OHS @40% 500m RowTime Cap is 10 Minutes Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) Do after class or later in the day: 3 Rounds: 10 DB Y-Raise (thumbs up, slow tempo) 20 Banded Overhead Triceps Extensions :30 Wall-Facing Overhead Hold Accessory Goal: Improve overhead positioning, posterior shoulder stability, and triceps support for vertical pressingRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean (E2MOM x 5 (5 Sets – Building Each Set)) 1 Clean Pull 1 Hang Power Clean 1 Front Squat 1 Push Jerk WOD Metcon (Weight) Fitness EMOM 12: Power Output Alt Min 1: 5/4 Cal Bike 4 Power Cleans @ 70% Alt Min 2: 8 Bar-Facing Burpees Performance EMOM 12: Power Output Alt Min 1: 6/5 Cal Bike 6 Power Cleans @ 70% Alt Min 2: 10 Bar-Facing Burpees Competition EMOM 12: Power Output Alt Min 1: 8/6 Cal Bike 6 Power Cleans @ 70% Alt Min 2: 12 Bar-Facing Burpees Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) 3 Sets: 8 Seated DB External Rotations 12 Front Rack Wall Slides 15 Banded Face Pulls Accessory goal: shoulder stability, front rack mobility, and rotator cuff healthRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 40 (continuous rotation): 600m Run 800m Row 2:00 MAX Cal Bike 3 DL @ 75% of 1RM Performance AMRAP 40 (continuous rotation): 600m Run 800m Row 2:00 MAX Cal Bike 3 DL @ 75% of 1RM Competition AMRAP 40 (continuous rotation): 800m Run 1,000m Row 2:00 MAX Cal Bike 3 DL @75% of 1RM Extra Credit Metcon (Checkmark) Post Class (Optional) – Accessory Work 3 Rounds: 60 sec Couch Stretch per leg 20 Banded Hamstring Floss (lying) 10 Cat-Cow + Thoracic Rotation per side Intended to aid recovery, restore hip/knee/low back health, and improve spinal mobilityRead more