Workout Of The Day

9/11/2021

CrossFit MaxZero – CrossFit

Metcon

Warm-up

Warm-up (No Measure)

2 rounds of:

200m jog

12 KB swings

12 KB goblet squats
– keep weight light

Metcon

Metcon (Time)

“ALL REMEMBERED 9/11”

(w/a Partner)

For Time

749m row

100 Deadlifts (135/95)

749m row

100 power cleans (95/65)

749m row

100 ground 2 overhead (65/45)

750m row

60 Double Unders

43 Burpees

8 squat clean thrusters (135/95)

9/10/2021

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

15 Cal Ski

15 Empty Bar thrusters

15 Cal Bike erg

15 ring rows

Strength

Push Press (4×4)

Every 4:00 for 16:00 (4sets)

*8 Push Press

into

*10-12 L/R Single Arm KB/DB Rows
– Asc. weight / heavy 8 rep PP.

– Use benches for support (rows)

Metcon

Metcon (Time)

For Time

40-30-20-10

wallballs (20/14#)

box jumps (20”)

lunges (bodyweight)

9/9/2021

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

10 empty bar good mornings

15 situps

10 GHD Back Ext.

1:00min Max shoulder taps

Strength

Deadlift (6×3)

18:00min EMOM (Alt.Movements)

1) 3 Deadlifts

2) :45sec Max Double Unders

3) Rest
– Working up to Heavy 3 DLs

Metcon

Metcon (Time)

For Time:

400m Run (buy in)

5 Rounds

– 21/18 Cal AAB

– 21/18 Cal Row

– 12 Target Burpees

400m Run (buy out)
– 25:00min ๐Ÿงข (cap)

9/8/2021

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

15 Push Ups

20 Dual DB Push Press

30 Red Band PullAparts

Strength

Bench Press (5×5)

Every 5:00 min for 25:00min.(5 sets)

– 15/12 Cal Skierg

Immediately into

– 5 Bench press

– Rest Remaining Time / Add #
– Working up to heavy 5 rep BP.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00min.

30 Russian KB Swings (@70/53)

20 V-Ups

10 Pull-ups
– Scale if needed (53/35#)

9/7/2021

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

1min Wallsit Hold

20 High kick Lunge

1min Max Plank step ups

20c BikeErg

Strength

Back Squat (4×4)

Every 2:00min For 16:00min total.

1) 4 Back Squats

2) 1min Weighted Plank
– Alternating Movements

– working up to heavy 4 BS.

– Plank (plate on your back)

Metcon

Metcon (Time)

5 Rounds of:

15/12 Cal AAB

10 Burpees

8 Power Snatch (@115/75)
– Scale # if needed (95/65)

– 20:00min Cap

9/6/2021

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

20 Kb Swings

20 Cal. Ski

Metcon

Metcon (Time)

“HOLLEYMAN”

30 Rounds for Time:

5 Wallballs (20/14#)

3 Handstand Pushups

1 Power Clean (225/155#)
– Scale weight if needed

9/4/2021

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Cal Ski

20 lunges

20 V-ups

20 Dual DB Thrusters

Metcon

Metcon (Time)

Teams of 2

200 cal row

400m run (together)

200 Box jumps (@24/20′)

400m run (together)

200 Toes 2 Bar

400m Run (together)

200 Push Jerks (@115/75)
– Split reps

– 45min Cap

9/3/2021

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

15 push ups

15 Barbell rows / empty bar

30 Banded Pull Aparts / red band

Strength

Push Press (4×10)

– Every 4:00 min for 16:00 min (4 sets)

10 push press

into

10-12 L/R Single Arm Rows (DB or KB)

-Ascending weight for Push Press

-Moderate weight for the rows

-Use benches for support on the rows

Metcon

Metcon (5 Rounds for reps)

min 1):45sec Max HSPU

:15sec Rest

min 2):45sec Max Pull ups

:15sec Rest

min 3):45sec Max Jump Squats

:15sec Rest

min 4) REST
-20min Total

-Scale movements as needed

9/02/2021

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 Cal Row

50′ Caterpillar walk

20 banded good mornings

50′ broad jumps

Strength

Deadlift (5×5)

15:00 min EMOM (alt. Movements)

1) 5 Deadlifts

2):45sec Ski (MaxEffort)

3)Rest

(Working up to a heavy x5 DL)

Metcon

Metcon (Time)

For Time

1000m Row

120 Double Unders (Singles x2)

40/30 Cal AAB

50 Burpees

40/30 Cal BikeErg

120 Double Unders

1000m Row
(25min Cap)

9/1/2021

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 KB Cossack squats

15 push ups

20 cal AAB

15 burpees

Strength

Bench Press (4×8)

Every 5:00 for 20:00min.

-400m run + 8 Bench Press

(rest remaining time/add #)

(working up to heavy set of x8)

Metcon

Metcon (Time)

10 Rounds

10 wallballs (@20/14)

12 DB Hang Snatch (@50/35)
(Scale DB weight as needed)

8/31/2021

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

400m run

20 Cal Ski

15 Empty bar Push press

15 Empty bar Good Mornings

Weightlifting

Power Clean & Push Jerk ((5)3-(5)2)

20min EMOM (alt.movements)

0-10min

1) 3 Pc&J

2) :40 AAB (@50-60 RPM)

10-20min

1)2 Pc&J (heavier than 1st 10min)

2) AAB (maintain same pace)

Metcon

Metcon (Time)

5 Rounds

31 Double Unders

8 Power Snatches 95/65#

24 Split Jumps

8 Power Clean&Push Jerks 95/65#
Happy Birthday Nelda!! ๐Ÿฅณ๐ŸŽ‚๐ŸŽ‰

8/30/21

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

1min Wallsit

1min Plank

20 Lunges

10 Devil Presses

Strength

Back Squat (4×8)

Every 2min for 16minutes

(4 sets of each)

A

8 Back Squats @60% (all across)

B

20 Weighted Sit-Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

200m Run

10 Goblet Squats (Rx70/53#)(s53/35#)

15 Push-Ups

WORKOUT OF THE DAY