Workout Of The Day

4/20/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

20 Goblet Squats

20 Side Lunges

15 Good Mornings

Strength/Skill

Back Squat (1RM)

20 Minutes to find 1RM for the day

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

4/19/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Bike Calories

15 V-Ups

15 Wallballs

15 KB Swings

Weightlifting

Power Clean (3RM)

Every 1:30 for 7:30 (6 sets)

3 Hang Power Cleans

• Work up to a 3RM for the day

Metcon

Metcon (Time)

For Time

50 Wallballs 20/14#

40 Toes-to-bar

30 Strict Hand Stand Push-Ups

20 Clean&Jerks 135/95#

4/16/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

40 Bike Calories

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

4/15/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

35 Double Unders

10 Burpees

15 Jump Squats

Weightlifting

Clean Complex (6X1)

Every 2min for 10min

Hi Hang Clean (Hip)

+ Hang Clean (Knee)

+ Clean (Floor)

@75% of Max complex all across

Metcon

Metcon (Time)

For Time

2k Row

2k Ski

2k Run (5 laps to mailbox)
25 minute time cap

Split Row, Ski, and Run however 🙂

4/14/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Ski Calories

20 Dual KB Deadlifts

20 V-Ups

10 Devil Presses

Strength/Skill

A: Shoulder Press (4X5)

• @75% of 5RM

• Rest 90sec between A&B

B: Good Mornings (4X8)

• Light, perfect form

• Rest 90sec between B&A

Metcon

Metcon (Time)

For Time

50 Double Unders

21 Toes-to-bar

9 Power Cleans 185/125#

50 Double Unders

18 Toes-to-bar

7 Power Cleans 185/125#

50 Double Unders

15 Toes-to-bar

5 Power Cleans 185/125#

4/13/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Bike Calories

20 Wallballs

20 DB Snatches

10 Barbell Good Mornings

Strength/Skill

A: Bulgarian Split Squat (4X10)

• 5/leg

• @75%

• Rest 90sec between A&B

B: Russian Twist (4X:30)

• KB Medium weight

• Rest 90sec between B&A

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

4/12/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

20 Walking Lunges

20 Sit-Ups

15 Dual KB Clean&Jerk

Weightlifting

Snatch Complex (6X1)

Every 2min for 10min

Hi Hang Snatch (Hip)

+ Hang Snatch (Knee)

+ Snatch (Floor)

• @75% of max complex all across

Metcon

Metcon (Time)

3 Rounds

30 KB Lunges (single kb held against chest) 53/35#

25 Medball Sit-Ups 20/14#

20 Burpees Over KB (Lateral)

4/10/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

800m Run

30 Bike Calories

Strength/Skill

A: Overhead Squat (5X5)

• Work up to a 5RM for the day

• Rest 90sec between A&B

B: Ring Rows (4X8)

• Feet elevated with the rings

• Add weight if possible

• Rest 90sec between B&A

Metcon

Metcon (Time)

With a partner

3 Rounds

50 Ski Calories

40 Pull-Ups

30 Devil Presses 50/35#

4/9/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

15 HR Push-Ups

20 Devil Presses

20 Medball Cleans

Strength/Skill

Squat Clean Thruster (1RM)

15 minutes to work up to a 1RM cluster for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

9 Strict Pull-Ups

12 Push Press 95/65#

50 Double Unders

4/8/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

50 Double Unders

20 KB Snatches

20 Dual DB Hang Cleans

15 Barbell Thrusters

Weightlifting

Clean Complex (6X1)

Every 2min for 10min

Hi Hang Clean (Hip)

+ Hang Clean (Knee)

+ Clean (Floor)

Work up to a Max complex for the day

Metcon

Metcon (Time)

For Time

800m Run

70/50 Bike Calories

800m Run

70/50Calorie Row

800m Run
25min time cap

4/7/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Ski Calories

15 Ring Rows

20 GHD Sit-Ups

20 Side Lunges

Strength/Skill

A: Shoulder Press (5X5)

• Work up to a 5RM for the day

• Rest 90sec between A&B

B: Good Mornings (4×8)

• Medium weight, perfect form

• Rest 90sec between B&A

Metcon

: Metcon (3 Rounds for reps)

3 Rounds

1:00 ME Ski Calories

1:00 ME GHD Sit-Ups

1:00 ME Burpees

1:00 ME Toes-to-bar

1:00 Rest

4/6/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Bike Calories

15 Burpees

20 KB Swings

20 V-Ups

Strength/Skill

A: Bulgarian Split Squat (5X10)

• 5/leg

• AHAP all across

• Rest 90sec between A&B

B: Russian Twist (4X1:00)

• KB AHAP

• Rest 90sec between B&A

Metcon

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
20 Minute time cap

WORKOUT OF THE DAY