Workout Of The Day

9/20/2021

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

2 rds:

100m Jog

25′ caterpillar walk

15 KB Swings

Weightlifting

Clean & Jerk (5×1)

Every 4:00min For 20:00min

20/18 Cal Bike Erg (@4-6 Damper)

into

1 Clean & Jerk
– Working up 1RM C&J

– Start around 70-75%

– Limited Bikes ( A few start at the bike & a few at the barbell)

Metcon

Metcon (Time)

4 Rounds FT:

15 Toes 2 Bar

15 Box Jumps (24/20′)

10 Single DB alt. Devil Press (50/35)
-20min Cap

9/18/2021

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

20 KB Cossack Squats

20 lunges

20 Cal Ski

Metcon

Metcon (Time)

Teams of 2 FT:

4 rounds

400m run (200m Intervals)

14 Cleans n jerks (115/75)

into

4 Rounds

500m Row (250m Intervals)

14 Burpees over rower

into

4 Rounds

20 Cal AAB

14 Power Snatches (115/75)
– Split reps evenly

– Scale weight if needed

– 35min Cap

9/17/2021

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

12 Cal Ski

12 DB Thrusters

12 ring rows

Strength

Push Press (4×4)

Every 4:00min For 16:00min.

– 4 Push Press

into

– 10-12 L/R Single Arm KB/DB Rows
– Working up to Heavy 4 rep PP

– Rows (Mod. Weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

18:00min AMRAP

40-30-20-10

KB Swings (53/35)

27-21-15-9

Push Ups

10-10-10-10

Pull ups
– scale kb # if needed

– if time is left… Restart

– Can you Finish 2 full Rounds??

9/16/2021

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

10 Empty bar Good mornings

10 Empty bar Deadlifts

15 sit ups

15 Russian kb swings

Strength

Deadlift (4×2)

15:00min EMOM (alt. Movements)

1) 2 Deadlifts

2) 200m Run/Sprint

3) Rest
– Working up to heavy 2 rep DL

Metcon

Metcon (Calories)

24:00 min EMOM (alt. movements)

Min 1) 12/9 Cal AAB

Min 2) 12/9 Cal Skierg

Min 3) 12/9 Cal BikeErg

Min 4) 12 Burpees
– 6 rounds total

– Challenge (15/12 Cals) on Machines

– If scaling is needed then (work for :45 seconds each station Rest :15sec)

9/15/2021

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

10 EB Strict press

10 EB bent over rows

20 Red band pull aparts

Strength

Bench Press (4×3)

Every 4:00min For 16:00

-15/12 Cal Row

into

– 3 Bench Press
– Rest Remaining time / Add weight.

– Working up to heavy 3 rep BP.

– Scale Cals (12/9) if needed

Metcon

Metcon (Time)

5 Rounds :

9 Clean And Jerks (115/95)(95/65)

15 Toes 2 Bar

26 Jump Squats

Happy Birthday Jorge 🎉🥳
25min Cap

9/14/2021

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

50′ high kick lunge

1:00 Wallsit

20 bodyweight Cossack squats

20 Mountain Climbers

Strength

Back Squat (4×2)

Every 2:00 for 16:00min

1) 2 Back Squats

2) :45sec Max DB Russ. Twists
– Alternating Movements

– Working up to heavy 2 rep BS

-start @70% of 1RM

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

2:00min Amrap

10 wallballs (20/14)

10 Box Jumps (24/20′)

– Remaining time Max Double Unders

(Rest 90sec after each rd)
– Score is # of Double unders per rd.

– Move Fast on the WBs & B.Jumps

9/13/2021

CrossFit MaxZero – CrossFit

Warm-up

Warm-up (No Measure)

2 rds:

25′ caterpillar walk

15 push ups

15 KB good mornings

Weightlifting

Power Clean and & Jerk (5×2)

15:00min EMOM (5 total sets)

1) 2 PC&J

2) 12/9 Cal AAB (Sprint)

3) Rest
– Working up to Heavy set of 2

– Start @70% of 1RM

Metcon

Metcon (Time)

3 Rounds FT:

400m Run

350/250m Ski

7 Power Snatches (135/95)

7 Overhead squats
– Scale Weight if needed

(115/75)(95/65)??

-20min Cap

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 🧢 (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

WORKOUT OF THE DAY