CrossFit Mile Zero – CrossFit Gymnastics Handstand Walk (E2MOM x 5 50 ft Handstand Walk ) Fitness HS Walk Progression Performance HS Walk Progression WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 10: 10 High Knees 15 Wall Balls 30 Single-Unders Performance AMRAP 10: 10 Toes-to-Eye Level 15 Wall Balls (14/10) 20-30 Double-Unders Compete AMRAP 10: 10 Toes-to-Bar 15 Wall Balls (20/14) 30 Double-UndersTime Cap is 10 Minutes Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional – Simple Structure) 3 Sets (not for time): 20 Banded Face Pulls 30s Handstand Hold (wall-facing or freestanding) 20 Hollow Rocks 20 Calf Raises (slow, controlled) Purpose: Reinforce shoulder durability for inverted work Build midline strength for gymnastics efficiency Support calf and Achilles health for high-volume jumpingRead more

CrossFit Mile Zero – CrossFit Strength Back Squat (Back Squat 6 x 2 @ 75–85% ) WOD Metcon (4 Rounds for time) Fitness Every 4:00 for 4 Rounds 200m Row 10 Deadlifts 10 Burpees Performance Every 4:00 for 4 Rounds 250m Row 10 Deadlifts (185/135) 10 Burpees to Target Compete Every 4:00 for 4 Rounds 250m Row 10 Deadlifts (225/155) 10 Burpees to TargetTime Cap is 16 Minutes Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional – 10–15 min) Simple Accessory Circuit – 3 Rounds (not for time): 12 Tempo Goblet Squats (3111) 15 Banded Hamstring Curls 12 Single-Leg Romanian Deadlifts (each side, light DB) 30–45s Front Plank Purpose: Reinforce squat mechanics Strengthen posterior chain Build trunk stability to support heavier squattingRead more

CrossFit Mile Zero – CrossFit Strength Push Jerk (E2MOM x 5 1 Push Jerk @ 60–65%) WOD “Cali Bear” (Weight) Every :30 for 20 Minutes 1 Clean & Jerk every :30 seconds Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional – 10–15 min) Accessory Circuit – 3 Rounds (not for time): 12 DB Romanian Deadlifts (moderate) 10 Tempo Front Squats (31X1, light load) 15 Banded Face Pulls 30–45s Hollow HoldRead more

CrossFit Mile Zero – CrossFit Gymnastics Metcon (Checkmark) E2MOM x 5 3–7 Bar Muscle-Ups WOD Metcon (Time) Fitness For Time – 3 Rounds: 300m Run 15 Jumping Pull-Ups Performance For Time – 3 Rounds: 400m Run 15 Pull-Ups Competition For Time – 3 Rounds: 400m Run 15 C2B Pull-Ups Time Cap: 12 Minutes Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) Simple Structure – 2–3 Sets: Active Hang x :30 Banded Straight-Arm Pulldown x 15 Hollow Hold or Deadbug x :30 Goal: Support shoulder health, reinforce pulling mechanics, and restore midline stability after high-skill gymnastics and running.Read more

CrossFit Mile Zero – CrossFit Strength Front Squat (E2MOM x 3 Front Squat) 3 × 5 @ ~70% Tempo 5XXX WOD Metcon (5 Rounds for reps) Fitness EMOM x 12 (4 rounds): 10/8 Cal Bike 10 Box Step-Overs 10 Abmat Sit-Ups Performance EMOM x 12 (4 rounds): 12/10 Cal Bike 12 Box Step-Overs 10 GHD Sit-Ups Compete EMOM x 12 15/12 Cal Bike 15 Box Step-Overs 15 GHD Sit-Ups Time – Cap 12 Minutes Extra Credit Metcon (Checkmark) After-Class Accessory Work (Optional) Simple Structure – 2–3 Sets: Spanish Squat Hold x :30 Banded Hip Flexor March x 10/side Deadbug or Hollow Hold x :30 Goal: Support knee health, hip flexor durability, and trunk stability after front squat loading and GHD volume.Read more