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