Workout Of The Day

6/10/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Ski Calories

15 GHD Sit-Ups

10 Dual KB C&J

1min Plank Hold

Strength/Skill

A: Front Squat (5X5)

• Work up to a 5RM mfor 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)

2 Rounds

800m Run

60/42 Calorie Row

40/28 Assault Bike Calories
25 Minute Time Cap

6/9/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

35 Double Unders

10 Push-Ups

5 DB Man Makers

20 Slam Balls

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)

For Time

30 Bench Press 135/95#

30/21 Ski Calories

20 Strict Pull-Ups

20 Bench Press 155/105#

20/14 Ski Calories

15 Strict Pull-Ups

10 Bench Press 185/115#

10/7 Ski Calories

10 Strict Pull-Ups
First set on the bench should not be heavy. Even if scaling bench press, add weight each set.

6/8/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

15 V-Ups

20 Single Arm KB Swings

20 Goblet Squats

Weightlifting

Clean&Jerk Complex (1RM)

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

Metcon (Time)

6 Rounds

6 Burpee Box Jump Overs 24/20″

8 Deadlifts 225/155#

35 Double Unders
Happy Birthday Marlen!! 🥳🎂🎉

6/7/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Bike Calories

10 Burpees

20 Walking Lunges

10 Devil Presses

Strength

A: Back Squat (5X4)

• Work up to a 4RM for the day

• Rest 90sec between A&B

B: Weighted Sit-ups (4X12)

• Rest 90sec between B&A

Metcon

Metcon (Time)

3 Rounds

400m Run

15 C2B Pull-Ups

15 Should-to-Overhead 135/95#

6/5/21

CrossFit MaxZero – CrossFit

Metcon

Metcon (Time)

3 Rounds

100 Double Unders

15 Dual KB Thrusters 53/35#

25 GHD Sit-Ups

10 Minute Rest

Metcon (Time)

3 Rounds

20 Burpee Box Jump Overs 30/24″

30/20 Assault Bike Calories

6/4/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Ski Calories

10 Strict Pull-Ups

20 DB Snatches

35 Double Unders

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)

15 Minute AMRAP

15 Box Jumps 24/20″

15 Overhead Squats 95/65#

15 Toes-To-bar

6/3/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

15 GHD Sit-Ups

20 KB Swings

10 Medball Cleans

Strength/Skill

A: Front Squat (5X4)

• Work up to a 4rm for the day

• Rest 90sec between A&B

B: L-Sit (4X:30)

• On Rings

• :30 total working time

• Rest 90sec between B&A

Metcon

Metcon (Time)

3 Rounds

15 Ring Dips

30 Wallballs 20/14#

400m Run

6/2/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Burpees

15 Sit-Ups

20 Walking Lunges

Strength/Skill

A: Overhead Squat (5X3)

• Work up to a 3RM for the day

• Rest 90sec between A&B

B: Romanian Deadlift (5X5)

• Medium weight, perfect form

• Rest 90sec between B&A

Metcon

Metcon (Time)

21-15-9

Deadlift 245/175#

Bench Press 155/105#

Power Clean 155/105#

6/1/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Bike Calories

20 Sit-Ups

15 KB Swings

1min Plank

Strength/Skill

Clean&Jerk Complex (1RM)

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.

Metcon

Metcon (Time)

30-20-10 (Women/21-14-7)

Bike Calories

Ski Calories

Calorie Row

50 Double Unders at the end of each round (3 sets total)

Memorial Day 2021

CrossFit MaxZero – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

5/29/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

40 Bike Calories

Strength/Skill

A: Push Press (4X8)

• @80% of heaviest weight used in last 3 weeks

• Rest 90sec between A&B

B: Sumo Deadlift High Pull (4X12)

• @80% of heaviest weight used in last 3 weeks

• Rest 90sec between B&A

Metcon

Metcon (Time)

3 Rounds

500m Row

15 GHD Sit-Ups

20 KB Swings 53/35#

5/28/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Bike Calories

10 Barbell Good Mornings

20 Glute Bridges

1min Squat Hold

Strength

A: Front Squat (4X5)

4X5 @80% all across

• Rest 90sec Between A&B

B: Ring Rows (4X8)

Rest 90sec between B&A

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

Hang Power Cleans 155/105#

Hand Stand Push-Ups

WORKOUT OF THE DAY