Workout Of The Day

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

200m jog

20 lunges

15 KB Russian swings

Metcon

Metcon (Time)

Teams of 2

40 Rounds for time (20 each)

3 deadlifts (185/135)

5 Toes 2 bar

7 Cal Ski (or) Cal row
– 40min Cap

– Challenge (225/165) ? DLs

– one person works at a time , you go I go style

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Cal Ski

20 empty bar push press

20 empty bar front squats

1:00 Plank

Strength

Push Press (5×1)

15:00 Min Running Clock

1 push press

Into

20 weighted sit-ups

Rest 1:30-2:00min
– working up for 1RM push press

– you’ll have 15min to complete 5 sets of each movement

Metcon

Metcon (Time)

For Time

“40-30-20”

DB Snatch (50/35)

Cal AAB

Push up

Wallballs (20/14)

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

15 Empty Bar Good Morning

15 GHD back ext.

15 Empty Bar Romanian DLs

15 V-ups

Strength

Deadlift (5×1)

15min. Running Clock

– 1 Deadlift

into

– 60 Double Unders

– Rest 1:30-2:00min after each set
– You’ll have 15min to complete 5 sets of each movement

– start around 70%, and build up to 1RM

Metcon

Metcon (Time)

For Time

4 Rounds

15/12 Cal Ski

15/12 Cal Row

15/12 Cal BikeErg

– 800m Run –

4 Rounds

15/12 Cal Ski

15/12 Cal Row

15/12 Cal BikeErg
– 25min Cap

– To make it clear (Complete 4 rounds, Run, then 4 rounds again)

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Cal Ski

20 push ups

20 red band pull aparts

Strength

Bench Press (5×1)

Every 3:00min for 15:00min.

9/7 Cal AAB (sprint)

into

1 Bench Press
– Working up to 1RM Bench Press

Metcon

Metcon (AMRAP – Reps)

3min Max wgt box step ups

3min Max Strict PullUps

3min Max Burpees

Rest 2:00

2min Max wgt box step ups

2min Max Strict PullUps

2min Max Burpees

Rest 1:00

1min Max wgt box step ups

1min Max Strict PullUps

1min Max Burpees
– 20′ box for everyone

– (50/35# DB)(single DB only) for step ups / Hold DB however you’d like

– scale weight if needed

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Squat Hold

30 DB/KB Goblet Squats

30 High Kick Lunges

Strength

Back Squat (6×1)

20:00min. Running Clock

1 Back Squat

into

20 Hollow Rocks

Rest 1:30-2:00min b/t sets
– You’ll have 20min to complete 6 sets of each movement

– working up to 1RM BS

– Start around 70-75% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00min

400m Run

8 Hang Power Cleans (135/95)

8 Front Squats

8 HSPUs
– scale weight if needed

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

2 rds:

100m Jog

25′ caterpillar walk

15 KB Swings

Weightlifting

Clean & Jerk (5×1)

Every 4:00min For 20:00min

20/18 Cal Bike Erg (@4-6 Damper)

into

1 Clean & Jerk
– Working up 1RM C&J

– Start around 70-75%

– Limited Bikes ( A few start at the bike & a few at the barbell)

Metcon

Metcon (Time)

4 Rounds FT:

15 Toes 2 Bar

15 Box Jumps (24/20′)

10 Single DB alt. Devil Press (50/35)
-20min Cap

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 KB Cossack Squats

20 lunges

20 Cal Ski

Metcon

Metcon (Time)

Teams of 2 FT:

4 rounds

400m run (200m Intervals)

14 Cleans n jerks (115/75)

into

4 Rounds

500m Row (250m Intervals)

14 Burpees over rower

into

4 Rounds

20 Cal AAB

14 Power Snatches (115/75)
– Split reps evenly

– Scale weight if needed

– 35min Cap

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

12 Cal Ski

12 DB Thrusters

12 ring rows

Strength

Push Press (4×4)

Every 4:00min For 16:00min.

– 4 Push Press

into

– 10-12 L/R Single Arm KB/DB Rows
– Working up to Heavy 4 rep PP

– Rows (Mod. Weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

18:00min AMRAP

40-30-20-10

KB Swings (53/35)

27-21-15-9

Push Ups

10-10-10-10

Pull ups
– scale kb # if needed

– if time is left… Restart

– Can you Finish 2 full Rounds??

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

10 Empty bar Good mornings

10 Empty bar Deadlifts

15 sit ups

15 Russian kb swings

Strength

Deadlift (4×2)

15:00min EMOM (alt. Movements)

1) 2 Deadlifts

2) 200m Run/Sprint

3) Rest
– Working up to heavy 2 rep DL

Metcon

Metcon (Calories)

24:00 min EMOM (alt. movements)

Min 1) 12/9 Cal AAB

Min 2) 12/9 Cal Skierg

Min 3) 12/9 Cal BikeErg

Min 4) 12 Burpees
– 6 rounds total

– Challenge (15/12 Cals) on Machines

– If scaling is needed then (work for :45 seconds each station Rest :15sec)

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

10 EB Strict press

10 EB bent over rows

20 Red band pull aparts

Strength

Bench Press (4×3)

Every 4:00min For 16:00

-15/12 Cal Row

into

– 3 Bench Press
– Rest Remaining time / Add weight.

– Working up to heavy 3 rep BP.

– Scale Cals (12/9) if needed

Metcon

Metcon (Time)

5 Rounds :

9 Clean And Jerks (115/95)(95/65)

15 Toes 2 Bar

26 Jump Squats

Happy Birthday Jorge 🎉🥳
25min Cap

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

50′ high kick lunge

1:00 Wallsit

20 bodyweight Cossack squats

20 Mountain Climbers

Strength

Back Squat (4×2)

Every 2:00 for 16:00min

1) 2 Back Squats

2) :45sec Max DB Russ. Twists
– Alternating Movements

– Working up to heavy 2 rep BS

-start @70% of 1RM

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

2:00min Amrap

10 wallballs (20/14)

10 Box Jumps (24/20′)

– Remaining time Max Double Unders

(Rest 90sec after each rd)
– Score is # of Double unders per rd.

– Move Fast on the WBs & B.Jumps

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

2 rds:

25′ caterpillar walk

15 push ups

15 KB good mornings

Weightlifting

Power Clean and & Jerk (5×2)

15:00min EMOM (5 total sets)

1) 2 PC&J

2) 12/9 Cal AAB (Sprint)

3) Rest
– Working up to Heavy set of 2

– Start @70% of 1RM

Metcon

Metcon (Time)

3 Rounds FT:

400m Run

350/250m Ski

7 Power Snatches (135/95)

7 Overhead squats
– Scale Weight if needed

(115/75)(95/65)??

-20min Cap