CrossFit Mile Zero – CrossFit Strength Split Squat (7×3/3 Build to a heavier weight.) Step back into spilt (Jerk side) and bring back knee to floor V Ups (Checkmark) 7×10 WOD Metcon (Time) Fitness Every 3 Minutes for 6 Rounds 10/8 Calorie Bike 10 Up/Down Box Step Ups (20) Performance Every 3 Minutes for 6 Rounds 12/10 Calorie Bike 10 Burpee Box Overs (24/20) Compete Every 3 Minutes for 6 Rounds 15/12 Calorie Bike 12 Burpee Box Overs (24/20) Goal Time: 1:15-1:30 per round Time Cap: 1:30 Bike at a moderately hard pace Transitions are fast, you need to keep moving. If you hit 1:30 scale the calories and reps. Score is the slowest Round 2-6Read more

CrossFit Mile Zero – CrossFit Strength Bench Press (7×3, Last set at 85% for max reps.) Shoulder Press (7×3, Last set at 85% for max reps.) DB RDL (Weight) One DB per hand, go heavier to finish. 7×8 WOD Metcon (Weight) Fitness 15 Minutes to Establish Heaviest Power Clean + Front Squat + Shoulder to Overhead Performance 15 Minutes to Establish Heaviest Power Clean + Front Squat (x2) + Shoulder to Overhead Compete Heavier Goal: As heavy as you can within threshold. Take the time you need between attempts to stay fresh. Work within your means. If form breaks, lighten the load.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 4 Rounds for Quality 500m Run or 625m Row 100m Sandbag Over Shoulder Carry 100m Farmers Carry Performance 4 Rounds for Quality 600m Run or 750m Row 100m Sandbag Over Shoulder Carry 100m Farmers Carry (35s/25s) Compete 4 Rounds for Quality 800m Run or 1000m Row 150m Sandbag Over Shoulder Carry 100m Farmers Carry (50s/35s) Goal Time: Under 30 Minutes Time Cap: 35 Minutes Run/Row at 70-80% intensity. Settle in early to a pace and maintain a lower heart rate. Keep the DBs straight on the farmers carry.Read more

CrossFit Mile Zero – CrossFit Strength Hang Power Snatch (7×2 at moderate load. SPEED THROUGH THE MIDDLE.) Ring Plank (Time) 7x:20 WOD Metcon (AMRAP – Reps) Fitness EMOM 16 Alt DB Snatch Sit Ups Calorie Ski Erg Russian KB Swings Performance EMOM 16 Alt DB Snatch (50/35) Sit Ups Calorie Ski Erg Russian KB Swings (53/35) Compete EMOM 16 Power Snatch (95/65) Sit Ups Calorie Ski Erg Russian KB Swings (70/53) Goal 50 Reps per round :45 seconds of work, :15 seconds to transition. Give yourself the time to change movements. Steady movement throughout the workout.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat (7×3, Last set is as many reps as possible at 85%) Front Squat (7×3, Last set is as many reps as possible at 85%) Toes to Ring (Checkmark) 5–8 Reps WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 15 50 Single Unders 10 Hang Power Cleans 5 Pull Up Negatives 150m Run Performance AMRAP 15 30 Double Unders 10 Hang Power Cleans (95/65) 5 Chest to Bar Pull Ups 200m Run Compete AMRAP 15 30 Double Unders 10 Hang Power Cleans (135/95) 5 Muscle Ups 200m Run Goal: 5 Rounds Start slower and build intensity. Aim to hit hang cleans in 1-2 sets. Choose your hardest pull variation. Scale reps before scaling movement.Read more