Workout Of The Day

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

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

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

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

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

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

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…

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

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)

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

CrossFit MaxZero – CrossFit

Weightlifting

Clean and Jerk (1RM)

Running Clock…

— 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

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