CrossFit Mile Zero – CrossFit Strength Squat Clean (8×2, build to a heavy double.) Pull-ups (8×3-5. 4 sets normal grip, 4 sets wide grip.) Good Mornings (8×8. Use a PVC) WOD Metcon (Time) Fitness 6 Rounds on a 3:00 Clock 150m Run or 400m Bike 5 Hang Power Cleans DB or Barbell Performance 6 Rounds on a 3:00 Clock 200m Run 5 Hang Power Cleans (115/75) Compete 6 Rounds on a 3:00 Clock 200m Run 5 Hang Power Cleans (155/105) Goal Time: 1:30 or less Run should be at a quick clip, mind the rocks. Do your best to not set down the barbell until you’re done. Manage your heart rate in the later rounds.Read more

CrossFit Mile Zero – CrossFit Strength Alternating DB Bench Press (6×8/8, light to moderate weight.) Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy. Straight Leg Bridges (Checkmark) 6×12 L-Sit (6x:15, accumulation) WOD Metcon (Time) Fitness 10 Rounds for Time 10 Abmat Sit Ups 2 Inchworms to Pike Push Up Performance 10 Rounds for Time 10 Alternating V-Ups 2 Wall Walks Compete 10 Rounds for Time 10 V-Ups 3 Wall Walks Goal Time: 9-11 minutes...Read more

CrossFit Mile Zero – CrossFit Strength Alternating DB Bench Press (6×8/8, light to moderate weight.) Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy. Straight Leg Bridges (Checkmark) 6×12 L-Sit (6x:15, accumulation) WOD Metcon (Time) Fitness 10 Rounds for Time 10 Abmat Sit Ups 2 Inchworms to Pike Push Up Performance 10 Rounds for Time 10 Alternating V-Ups 2 Wall Walks Compete 10 Rounds for Time 10 V-Ups 3 Wall Walks Goal Time: 9-11 minutes...Read more

CrossFit Mile Zero – CrossFit Strength Alternating DB Bench Press (6×8/8, light to moderate weight.) Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy. Straight Leg Bridges (Checkmark) 6×12 L-Sit (6x:15, accumulation) WOD Metcon (Time) Fitness 10 Rounds for Time 10 Abmat Sit Ups 2 Inchworms to Pike Push Up Performance 10 Rounds for Time 10 Alternating V-Ups 2 Wall Walks Compete 10 Rounds for Time 10 V-Ups 3 Wall Walks Goal Time: 9-11 minutes...Read more

CrossFit Mile Zero – CrossFit Strength Alternating DB Bench Press (6×8/8, light to moderate weight.) Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy. Straight Leg Bridges (Checkmark) 6×12 L-Sit (6x:15, accumulation) WOD Metcon (Time) Fitness 10 Rounds for Time 10 Abmat Sit Ups 2 Inchworms to Pike Push Up Performance 10 Rounds for Time 10 Alternating V-Ups 2 Wall Walks Compete 10 Rounds for Time 10 V-Ups 3 Wall Walks Goal Time: 9-11 minutes...Read more