Workout Of The Day

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Bike Calories

1min Squat Hold

1min Plank Hold

5 Empty Barbell Bear Complex

Strength

Front Squat (1RM)

15 minutes to find 1RM for the day

Metcon

Metcon (Time)

For Time

400m Run

35/25 Ski Calories

35/25 Row Calories

800m Run

1600/1200m BikeErg

35/25 Row Calories

35/25 Ski Calories

400m Run
25min Cap

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Bike Calories

15 KB Swings

10 Barbell Good Mornings

20 Walking Lunges

Strength/Skill

1: Deadlift (1RM)

15min to work up to a heavy single for the day

2: 500m Row (Time)

Max Effort 500m Row

Metcon

Metcon (Time)

3 Rounds

20/15 Assault Bike Calories

15 Bench Press 135/95#

10 Devil Presses 50/35#

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Burpees

15 GHD Sit-Ups

35 Double Unders

Weightlifting

Clean and Jerk (1RM)

15 minutes to work up to a heavy single for the day

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

20 Jump Squats

1min Plank Hold

15 V-Ups

Strength

Back Squat (1RM)

20 minutes to find 1RM for the day

Suggested sets

1X5@60%

1X3@70%

1X2@80%

1X2@90%

1X1@95%

>>Attempt pr

400m Run (Time)

Max Effort 400m Run

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

5 C2B Pull-Ups

10 Ring Dips

15 Jump Squats

CrossFit MaxZero – CrossFit

Metcon

1: Metcon (7 Rounds for reps)

7 Rounds

:30 ME Assault Bike Calories

:30 Rest

:30 ME Toes-to-bar

:30 Rest

2: Metcon (Time)

With a partner…..

For Time

30 Rounds

10 Squats

9 Dumbbell Snatches 50/35# (Right)

10 Push-Ups

9 Dumbbell Snatches 50/35# (Left)

Warm-up

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Bike Calories (any bike)

15 Medball Ground to Overhead

10 Devil Presses

35 Double Unders

Strength/Skill

A: Bench Press (4X7)

• @80% of heaviest lifted in past 3 weeks

• Rest 90sec between A&B

B: Good Mornings (4X:30)

• Banded

• Choose a band that will allow you to work for 30 seconds straight

• Rest 90sec between B&A

Metcon

Metcon (Time)

For Time

35/25 Assault Bike Calories

35/25 Calorie Row

35/25 Ski Calories

100 Double Unders

25/18 AAB Calories

25/18 Calorie Row

25/18 Ski Calories

100 Double Unders

15/10 AAB Calories

15/10 Calorie Row

15/10 Ski Calories

100 Double Unders
25 minute time cap

12/24/21

W.O.D.

CrossFit MaxZero – CrossFit

Metcon

12 Days of Christmas (Metcon) (Time)

For time

1 Power Snatch 135/95#

2 Box Jumps 30/24″

3 Push Press 135/95#

4 Toes-to-bar

5 Hang Power Cleans 135/95#

6 Hand Release Push-Ups

7 Deadlifts 135/95#

8 GHD Sit-Ups

9 KB Swings 70/53#

10 Lunges (e/leg)

11 Wallbals 30/20#

12 AAB Calories
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.