Workout Of The Day

10/18/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

15 V-Ups

10 Burpees

20 DB Snatches

Strength

A: Shoulder Press (4X20)

• Single arm dumbbell press (seated), 10/arm

• moderate weight, perfect form

• Rest 90sec between A&B

B: Back Squat (3X10)

• Work up to a 10RM for the day (final week going heavy so go for a pr)

• Start first set below 50% of 1RM

• Rest 90sec between B&A

Metcon

Metcon (Time)

21-15-9

Bike Calories

Pull-Ups

Thrusters 95/65#

10/16/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

40 Bike Calories (any Bike)

Metcon

Metcon (Time)

With a partner

200 Double Unders

50 Thrusters 95/65#

9 Rope Climbs

50 Ski Calories

150 Double Unders

30 Thrusters 115/75#

7 Rope Climbs

50 Assault Bike Calories

100 Double Unders

10 Thrusters 135/95#

5 Rope Climbs

50 BikeErg Calories

10/15/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

50 Double Unders

15 Hip Extensions

20 Side Lunges

15 Goblet Squats

Strength

A: Front Squat (5-5-5-5)

• Work up to a 5RM for the day

• Attempt heavier than last week

• Rest 90sec between A&B

B: Sumo Deadlift High Pull (4X5)

• AHAP all across

• Rest 90sec between B&A

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

15 Pistols

10 Ring Dips

5 Pull-Ups

10/14/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

15 GHD Sit-Ups

10 Empty Barbell Good Mornings

10 Dual DB Thrusters

Strength/Skill

A: Weighted Pull-ups (4X8)

• Supinated, AHAP

• Rest 90sec between A&B

B: Strict Hand Stand Push-Ups (4X8)

• If easy and unbroken, attempt deficit

• Rest 90sec between B&A

Metcon

Metcon (Time)

For Time

40/30 Calorie Row

40/30 Ski Calories

30/20 BikeErg Calories

30 Burpees

30/20 Calorie Row

30/20 Ski Calories

20/15 BikeErg Calories

20 Burpees

20/15 Calorie Row

20/15 Ski Calories

10/8 BikeErg Calories

10 Burpees
25min 🧢

10/13/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Bike Calories

15 V-Ups

20 Reverse Lunges

20 KB Swings

Weightlifting

Power Clean & Push Jerk (10×2)

10min EMOM

2 Power Clean & Push Jerks

*start @60% of 1RM and work up to heavy double for the day

(Attempt heavier than last week)

Metcon

Metcon (Time)

5 Rounds

200m Run

15 Wallballs 20/14#

10 S2OH 115/75#

10/12/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Devil Presses

1min Plank Hold

15 Air Squats

Weightlifting

Power Snatch (10×3)

10min EMOM

3 Powers Snatches

*start @60% of 1RM and work up to heavy triple for the day

(Attempt heavier than last week)

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

10/11/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Ski Calories

10 Dual DB Hang Cleans

10 Strict Hand Stand Push-Ups

1min Squat Hold

Strength

A: Shoulder Press (4X20)

• Single arm dumbbell press (seated), 10/arm

• moderate weight, perfect form

• Rest 90sec between A&B

B: Back Squat (3X10)

• Work up to a 10RM for the day (attempt heavier than last week)

• Start first set below 50% of 1RM

• Rest 90sec between B&A

Metcon

Metcon (Time)

3 Rounds

20 OTB Burpees

15 Thrusters 95/65#

10 C2B Pull-Ups

10/9/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

40 Bike Calories

Metcon

Metcon (Time)

With a Partner

For Time

60 AAB Calories

60 Power Snatches 95/65#

60 Hand Stand Push-Ups

60 Power Clean&Push Jerks 115/75#

60 Toes-to-bar

60 OTB Burpees

10/8/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Bike Calories

20 Dual KB Deadlifts

5 Barbell Bear Complex

Strength

A: Front Squat (5-5-5-5)

• Work up to a 5RM for the day

• Rest 90sec between A&B

B: Sumo Deadlift High Pull (4X5)

• AHAP all across

• Rest 90sec between B&A

Metcon

Metcon (Time)

For Time

30 Box Jumps 24/20″

30 Bench Press 135/95#

20 6″ Target Burpees

20 Bench Press 155/105#

10 Burpee Box Jump Overs

10 Bench Press 185/125#
Scale weight as needed but add every set.

10/7/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Push-Ups

10 Ring Rows

35 Double Unders

Strength/Skill

A: Weighted Pull-ups (4X8)

• Supinated, AHAP

• Rest 90sec between A&B

B: Strict Hand Stand Push-Ups (4X8)

• If easy and unbroken, attempt deficit

• Rest 90sec between B&A

Metcon

Metcon (Time)

For Time

200 Double Unders

40/30 Assault Bike Calories

25/18 Bike Erg Calories

20/15 Ski Calories

150 Double Unders

30/20 Assault Bike Calories

25/18 Bike Erg Calories

30/20 Ski Calories

100 Double Unders

20/15 Assault Bike Calories

25/18 BikeErg Calories

40/30 Ski Calories
25min 🧢

10/6/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Ski Calories

10 Devil Presses

10 Barbell Good Mornings

10 Barbells Lunges

Weightlifting

Power Clean & Push Jerk (1X2)

10min EMOM

2 Power Clean & Push Jerks

*start @60% of 1RM and work up to heavy double for the day

Metcon

Metcon (Time)

For Time

400m Run

21 Hang Power Cleans 135/95#

21 Pull-Ups

400m Run

15 Hang Power Cleans 155/105#

15 Pull-Ups

400m Run

9 Hang Power Cleans 185/125#

9 Pull-Ups

10/5/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Bike Calories

15 V-Ups

20 Single Arm DB Thrusters

35 Double Unders

Weightlifting

Power Snatch (10×3)

10min EMOM

3 Powers Snatches

*start @60% of 1RM and work up to heavy triple for the day

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

WORKOUT OF THE DAY