Workout Of The Day

6/24/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

20 Jump Squats

10 Barbell Shoulder Press

10 Barbell Good Mornings

Strength/Skill

A: Front Squat (4×5)

• @65% of 5RM all across

• Rest 90sec between A&B

B: Plank Hold (4X1:00)

• Push up position

• Rest 90sec between B&A

Metcon

Metcon (Time)

For Time

40/28 Calorie Row

40/28 Calorie Ski

100 Double Unders

1600m Bike Erg

30/21 Calorie Row

30/21 Calorie Ski

75 Double Unders

1600m Bike Erg

20/14 Calorie Row

20/14 Calorie Ski

50 Double Unders
25 minute time cap

6/23/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Bike Calories

1:00 Wall Sit

50’ Duck Walk

20 Barbell OH WL

50’ Duck Walk

Strength/Skill

A: Overhead Squat (5X3)

• @80% of 3RM all across

• Rest 90sec between A&B

B: Romanian Deadlift (4X5)

• Medium weight all across

• Rest 90sec between B&A

Metcon

Metcon (Time)

30-20–10

Power Clean 95/65#

V-Ups

KB Swings 53/35#

6/22/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Ski Calories

35 Double Unders

10 Devil Presses

15 Wallballs

Weightlifting

Clean&Jerk Complex (5X1)

Every 2min for 8min (5 sets)

Deadlift

+ Clean

+2 Front Squat

+ Jerk

@80% of max complex all across

Metcon

Annie, Are You Ok?!? (Time)

21-15-9

Calorie Row

Thrusters 65/45#

Medicine ball Cleans 20/14#

Sumo Deadlift High Pulls 65/45#

Wall balls 20/14#

Burpees
20 minute cap

6/21/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

15 Suitcase Crunches

15 Goblet Squats

10 Burpees

Strength/Skill

A: Back Squat (5X6)

• Work up to a 6RM for the day

• Goal is to hit your 5RM for 6

• Rest 90sec between A&B

B: Weighted Sit-ups (4X16)

• Use any weighted object that will challenge you

• Rest 90sec between B&A

Metcon

Metcon (Time)

3 Rounds

400m Run

10 Power Snatches 115/80#

15 Pull-Ups

6/19/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

30 Bike Calories

Strength/Skill

A: Dumbbell Push Press (4X10)

• AHAP

• Rest 90sec between A&B

B: V-Ups (4X:30ME)

• Rest 90sec between B&A

Metcon

Metcon (Time)

With a partner…

For Time

100 KB Swings 53/35#

75 Toes-to-Bar

50 Devil Presses 50/35#

25 Bear Complex 135/95#

6/18/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

15 Jump Squats

15 V-Ups

5 DB Man Makers

Weightlifting

Snatch Complex (1RM)

Snatch High Pull

+ Snatch

+ Snatch Balance

+ 2 Overhead Squats

12 minutes to work up to a max complex for the day. Warm up empty bar, then start timer.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

5 Strict Pull-Ups

10 Ring Dips

15 Jump Squats

6/17/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Ski Calories

15 KB SDHP

20 Medball Cleans

35 Double Unders

Strength/Skill

A: Front Squat (5X6)

• Work up to a 6RM for the day

• Rest 90sec between A&B

B: L-Sit (4X:45)

• On Rings

• :45 total working time

• Rest 90sec between B&A

Metcon

Metcon (Time)

For Time

30/20 Ski Calories

40/28 Row Calories

60/42 Bike Calories

40/28 Row Calories

30/20 Ski Calories
20 Minute Time Cap

6/16/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

700m Bike Erg

10 Barbell Good Mornings

10 Dual KB Thrusters

10 Burpees

Strength/Skill

A: Overhead Squat (5X3)

• Work up to a 3RM for the day

• Rest 90sec between A&B

B: Romanian Deadlift (4X5)

• Medium weight, perfect form

• Rest 90sec between B&A

Metcon

Metcon (Time)

3 Rounds

60 Double Unders

45 Sit-Ups

30 Box Jump Overs 24/20″

6/15/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Bike Calories

35 Double Unders

20 Oblique Side Crunches

20 DB Snatches

Weightlifting

Clean&Jerk Complex

Deadlift

+ Clean

+2 Front Squat

+ Jerk

12 minutes to work up to a max complex for the day. Warm up empty bar, then start timer.

Attempt to improve from last week

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
20 minute cap time

6/14/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Devil Presses

10 Strict Toes-to-bar

20 Walking Lunges

Strength

A: Back Squat (5X5)

• Work up to a 5RM for the day

• Goal is to hit your 4RM for 5

• Rest 90sec between A&B

B: Weighted Sit-ups (4X14)

• Use any weighted object that will challenge you

• Rest 90sec between B&A

Metcon

Metcon (Time)

21-15-9

Deadlifts 275/185#

OTB Burpees

6/12/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

1k Row

2k Bike

Strength/Skill

A: Dumbbell Push Press (4X10)

• AHAP

• Rest 90sec between A&B

B: V-Ups (4X:30ME)

• Rest 90sec between B&A

Metcon

Metcon (Time)

With a partner….

50 Bike Calories

50 Hand Stand Push-Ups

50 DB Box Step Ups 50/35# 24/20″

50 Deadlifts 225/155#

50 Wallballs 30/20#

50 Bike Calories

6/11/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Bike Calories

20 Single Arm DB Shoulder Press

10 Ring Rows

1 Minute HS Hold

Weightlifting

Snatch Complex (1RM)

Snatch High Pull

+ Snatch

+ Snatch Balance

+ 2 Overhead Squats

12 minutes to work up to a max complex for the day. Warm up empty bar, then start timer.

Metcon

Metcon (3 Rounds for reps)

3 Rounds

1:00 ME KB Swings 53/35#

1:00 ME Wallballs 20/14#

1:00 ME Toes-to-bar

1:00 ME Burpees Over KB

1:00 Rest

WORKOUT OF THE DAY