CrossFit Mile Zero – CrossFit Strength Reverse Lunge (6×3/3. Build to heavy triples) Ring Holds (Time) 6x:15 seconds. After 15 seconds control an eccentric rep down and hold deepest position. WOD Metcon (Time) Fitness 800m Row 800m Ski 800m Run 150’ of Burpee Broad Jumps 200 Single Unders Performance 1000m Row 1000m Ski 1000m Run 200’ of Burpee Broad Jumps 200 Double Unders Compete 1200m Row 1200m Ski 1200m Run 250’ of Burpee Broad Jumps 250 Double Unders Goal: 20 Minutes Time Cap: 25 Minutes Done at 70-80% intensity. Easy day heading in to the CF Open. Should be done at a conversational pace.Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last Set Open at 90%) Shoulder Press (7×3, Last Set Open at 90%) WOD Metcon (Time) Fitness For time 300m Run 20 Box Jump/Step Overs 300m Run 20 Knees to Chest 300m Run 20 DB Thrusters Performance For time 400m Run 20 Box Jump/Step Overs (24/20) 400m Run 20 Toes to Bar 400m Run 20 DB Thrusters (35/25) Compete For time 400m Run 25 Box Jump/Step Overs (24/20) 400m Run 25 Toes to Bar 400m Run 25 DB Thrusters (35/25) Goal: 12-14 Minutes Time Cap: 16 Minutes Moderate Run Pace Aim for movements to be unbroken or in 2 sets if possible. Work on your hardest toes to bar variation.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 100m Run 10 Russian Swings 10/8 Calorie Row 10 Russian Swings Performance AMRAP 30 150m Run 10 Russian Swings (53/35) 12/10 Calorie Row 10 Russian Swings (53/35) Compete AMRAP 30 200m Run 10 Russian Swings (53/35) 15/12 Calorie Row 10 Russian Swings (53/35) Goal: 7+ Rounds Quality over Quantity. Take your time through transitions. Runs and Rows done at 70-80% intensity. Swings are unbroken and smooth throughout.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Clean + Power Clean (8x(1+1), build to a heavier complex) WOD Metcon (AMRAP – Reps) Fitness AMRAP 12 2, 4, 6, 8, 10… Power Cleans 50 Single Unders Performance AMRAP 12 2, 4, 6, 8, 10… Power Cleans (155/105) 30 Double Unders Compete AMRAP 12 2, 4, 6, 8, 10… Power Cleans (225/155) 30 Double Unders Goal: Make it through the Round 10 Score is clean reps. Moderate to Heavy Cleans, focus on your set up every rep. Expect to hit heavy singles or doubles early on. Scale reps before movement for double unders.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (7 x3, Last Set Open at 90%) Front Squat (7 x3, Last Set Open at 90%) Ring Rows (7×5) WOD Metcon (Time) Fitness Every 3:00 for 5 Rounds 5 Deadlifts 10 Sit Ups 8/6 Calorie Bike or Ski Performance Every 3:00 for 5 Rounds 5 Deadlifts (225/155) 10 Alternating V-Ups 10/8 Calorie Bike or Ski Compete Every 3:00 for 5 Rounds 5 Deadlifts (275/185) 10 Alternating V-Ups 12/10 Calorie Bike or Ski Goal: Finish under 90 seconds Scale if taking longer than 1:45 Deadlifts are heavy, but unbroken. Quick Transitions. Hammer the Calorie Bike/SkiRead more