CrossFit Mile Zero – CrossFit Strength Reverse Lunge 5×3/3, build to a moderate to heavy weight Pull-ups (5×3, challenge yourself to hardest strict variation. Banded-Strict-Chest to Bar-Weighted) WOD Metcon (Time) Fitness Every 3:00 for 6 Rounds 150m Run or 150m Ski 12 Box Step Overs Performance Every 3:00 for 6 Rounds 200m Run or 200m Ski 12 Box Step Overs (20) (35s/25s) Compete Every 3:00 for 6 Rounds 200m Run or 200m Ski 12 Box Step Overs (20) (50s/35s) Goal/Cap: Under 2 Minutes Run/Ski should be under 1:00 Weight for stepovers should allow for unbroken reps. Lower the weight of the DB, before reducing the reps. Score is slowest round 2-6.Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last Set at 90% for Max Reps) Shoulder Press (7×3, Last Set at 90% for Max Reps) Toes to Ring (Checkmark) 7×3-5 WOD Metcon (Time) Fitness 3 Rounds for Time 30 Russian KB Swings 10 Z-Press Performance 3 Rounds for Time 30 Russian KB Swings 10 Z-Press or Strict Box Pike Push Ups Compete 3 Rounds for Time 30 Russian KB Swings 12 Strict Handstand Push Ups Goal: 6-8 Minutes Cap: 12 Minutes Aim for movements in 1-2 Sets. Reduce reps before reducing ROM. Get out of your comfort zone on the HSPU progression.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 5 Rounds for Time 15 Knees to Chest or Alt V-Ups 250m Run 2 Zombie Rope Climbs 250m Row Performance 5 Rounds for Time 15 Toes to Bar 300m Run 2 Rope Climbs 300m Row Compete 5 Rounds for Time 15 Toes to Bar 400m Run 3 Rope Climbs 400m Row Goal: Under 25 Minutees Cap: 30 Minutes Quality over Quantity. Run/Row at 70-80% Practice T2B to refine rope technique.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (Back Squat 7×3, Last Set for max reps at 90%) Front Squat (7×3, Last Set at 90% for max reps) Ring Rows (7×3) WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12 5 Jumping Pull Ups 25 Single Unders 5 Front Squats 25 Single Unders Performance AMRAP 12 5 Pull Ups 25 Double Unders 5 Front Squats (135/95) 25 Double Unders Compete AMRAP 12 5 Chest to Bar Pull Ups 25 Double Unders 5 Front Squats (185/125) 25 Double Unders Goal: 5+ Rounds 30+ Pull Ups Choose a pull up variation and squat weight that allow unbroken reps. :30 seconds or less spent on jump rope.Read more

CrossFit Mile Zero – CrossFit Strength Metcon (Checkmark) 5/4 Bike Cals Power Clean + Overhead (7x(1+1), build to a moderate weight) WOD Metcon (Weight) Fitness AMRAP 10 Establish heaviest Power Clean + 2 Shoulder to Overheads Performance AMRAP 10 Establish heaviest Power Clean + 2 Shoulder to Overheads Compete Same as Rx Goal: Build to heaviest physical tolerance. Sprint Effort on the bike Aim for roughly 5 attempts during the WOD. Take your time on the execution of your set up.Read more