Workout Of The Day
1/13/2022
CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
12 Empty Bar DLs
12 push ups
12 Empty Bar Bent Over Rows
Strength
Snatch Grip Deadlift (5×5)
15:00min Alt. EMOM
1) 10-12 DB Bench Press
2) 5 Snatch Grip DLs
*3sec decent
3) REST
-build up/heavier than last week 5,10lbs +
-start around 70% of 1rm snatch
-DB BP (keep em’Heavy w/Good Form)
Metcon
Metcon (Time)
For Time
-400m Run
2 Rounds
Ski 500/400m
AAB 25/20 Cal
-600m Run
2 Rounds
BikeErg 1000/800m
Row 30/25 Cal
-400m Run
-only running x3 times
-25min Cap
1/12/2022
CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
15 Cal Bike
15 Empty Bar Good Mornings
10 Broad Jumps
1:00 Wallsit Hold
Weightlifting
Power Clean (5×4)
– Every 3:30min x 5 Sets
4 Power Cleans
into
8 L/R Single DB/KB Bulgarian SS
-start around 70% of 1rm CnJ
-Build up/Heavier than last week
-Keep Bulg.SS Moderate weight
Metcon
Metcon (4 Rounds for reps)
4 Rounds (max reps)
1:00 Back Squats (75/55)
1:00 KB Swings (53/35)
1:00 Bodyweight Lunges
1:00 Rest
– No using racks
1/11/2022
CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
10 L/R DB Strict Press
15 push ups
10 ring rows
30 Red band pull aparts
Strength
Push Press + Push Jerk (4×3+3)
A) Every 2:00 (4 sets)
3 push press + 3 push jerks
into
B) Every 2:00 (4 sets)
6-8 Wgt Strict chin-ups
– build up to heavy pressing complex
– finish part A) before starting part B)
– Go heavier than last week
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15:00min
8 Hang Pw. Cleans
5 Shoulder 2 overhead
250/200m SkiErg
8 Sumo Deadlift high pulls
5 Bar facing Burpees
– Barbell (115/75)
– scale # if needed
1/10/2022
CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
50′ caterpillar walk
12 high kick lunge
12 jump squats
12 V-ups
Weightlifting
Power Snatch (6×4)
Every 3:00min (6 sets)
10 TTB
into
4 Power Snatches
– Start around 60% of 1rm snatch / Build up
– If TTB get challenging scale down to 8 reps / hanging knee raises
Metcon
Metcon (Time)
4 RFT
20/18 Cal AAB
16 Single DB Thrusters
15 Box Jumps
-DB(50/35#)Box(24/20″)
– Thrusters 8 L/R
– Scale if needed
-20min Cap
1/08/2022
CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
12 cal ski
12 kb swings
12 lunges
Metcon
Metcon (Time)
Teams of 2
30 Rounds (15 each)
6 Cal AAB
5 Deadlifts (185/135)
4 Wallballs (20/14)
– 40min Cap
– scale # if needed
– one partner works at a time
1/07/2022
CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog
1:00 Plank
10 L/R Hang DB Clean & Press
20 PVC Passthroughs
Gymnastics
Metcon (No Measure)
5 sets
:45 sec Handstand Hold
100′ DB/KB Farmer carry
20 Knee Tucks
Rest 1:30-2:00min
– Do sets at your own pace / 15min cap to finish
-bodyweight & midline accessory work
– keep Farmers walks Heavy/Good form
Metcon
Metcon (5 Rounds for reps)
5 Rounds
1min Max Push Jerks (115/75)
1min Max BikeErg Cals
1min Max Pullups
1min REST
– scale weight if needed
1/06/2022
CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
350m BikeErg
15 Empty Bar DLs
350m BikeErg
15 Empty Bar Push Press
Strength
Snatch Grip Deadlift (5×5)
15:00min Alt. EMOM
1) 10-12 DB Bench Press
2) 5 Snatch Grip DLs
*3sec decent
3) REST
– Working up to Heavy 5 Rep Snatch Grip DL
– Start around 70% of 1rm Snatch
– DB BP (Keep em’ Heavy w/ Good Form)
Metcon
Metcon (Time)
A) 4 Rounds
10/9 Cal Ski
8 Burpees
*100 Double Unders
B) 4 Rounds
10/9 Cal AAB
10 Box Jumps (24/20′)
*100 Double Unders
C) 4 Rounds
10/9 Cal Row
200m Run
-25min Cap
– Singles? (150)
– complete part A before doing Double unders / etc…
1/05/2022
CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
15 KB Good Mornings
15 KB Swings
15 Squat Jumps
15 V-ups
Strength
Power Clean (5×4)
– Every 3:30min x 5 Sets
4 Power Cleans
into
8 L/R Single DB/KB Bulgarian SS
– rest remaining time
– start PC around 65-70% of 1RM CnJ
– build up to heavy 4 rep PC
– keep bulgarian ss moderate weight
Metcon
Metcon (Time)
For Time:
45 Wallballs (20/14)
40 Single DB Lunge (50/35)
40 Situps
35 Wallballs
30 Single DB Lunge
30 Situps
25 Wallballs
20 Single DB Lunge
20 Situps
– Scale weight if needed
– All core & Booty
– 20min Cap
1/04/2022
CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
8 Empty bar strict press
8 cal bike (any bike)
16 lunges
Strength
Push Press + Push Jerk (4×3+3)
A) Every 2:00 (4 sets)
– 3 push press + 3 push jerks
into
B) Every 2:00 (4 sets)
– 6-8 wgt strict chin-ups
– build up to heavy pressing complex
– finish part A) before starting part B)
– set barbells down to the floor for part B)
Metcon
Metcon (Time)
8 Rounds FT:
200m run
12/10 Cal Skierg
12 DB Snatch (50/35)
1/03/2022
CrossFit MaxZero – CrossFit
Warm-up
Warm-up (No Measure)
50′ caterpillar walk
50′ burpee broad jumps
20 red band pull aparts
12 L/R DB Strict Press
Metcon
Metcon (AMRAP – Rounds and Reps)
Part A) (primer)
10:00min Alt. EMOM
1) :45 sec AAB (steady pace)
2) 6 KB Goblet squat (53/35) + 6 push ups
(setup, reset clock)
Part B)
10:00min AMRAP
6 hang power cleans (95/65)
6 Toes 2 bar
6 burpees
2:00min Rest
Part C)
@12-20:00
8:00min Running clock
– Find 1RM Snatch
MZALT 1/1/22
CrossFit MaxZero – CrossFit
Weightlifting
Clean and Jerk (1RM)
Running Clock…
0-5min
— 5min AMRAP —
10 C2B Pull-Ups
15 Box Jump Overs 24/20″
20 Ski Calories
5-6min
— Rest —
@6min
3 C&J @70%
@7min
3 C&J @70%
@8min
3 C&J @70%
9-10min
— Rest —
@10min
2 C&J @80%
@11min
2 C&J @80%
@12min
2 C&J @80%
13-14min
— Rest —
@14min
1 C&J @90%
— then —
Every 2min, 1 C&J adding weight until PR or 3 misses occur.
Metcon (8 Rounds for reps)
Use this section to score reps. 1st score is AMRAP, other scores is Snatch Sets
Strength
Bench Press (3X5)
• @65%
• Rest 2min Between A&B
Metcon
Metcon (Time)
For time
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
12/31/21
CrossFit MaxZero – CrossFit
Metcon
12/31 (Time)
For Time
31 Push Press 75/55#
31 Pull-Ups
31 Snatches 75/55#
31 Sit-Ups
31 Toes-to-Bars
31 Push-Ups
31 Box Jumps 24/20″
31 Back Squats 75/55#
31 UB Double Unders or Singles
31 Thrusters 75/55#
31 Lunges (Walking or Stationary)
31 Burpees
then, 365 meter Row