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