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9
Jun

Sunday

Zero Machine CrossFit – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Alt. DB Bent Over Row

10 Alt. Plank DB Slides

10 Alt. Groiners

10 Goblet Squats

Metcon

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 8/8 Single Arm Ring Row

MIN 2 – 10 Heavy Goblet Squats

MIN 3 – :45 Weighted Plank Hold

MIN 4 – :45 Bike

Cool Down

Metcon (No Measure)

3:00-5:00 Flow Stretching

9
Jun

Sunday

Zero Machine CrossFit – CrossFit®

Warm-up

Warm-up (No Measure)

Play a game!

Metcon

Metcon (No Measure)

EMOM x 30 MINUTES*

MIn 1 — Russian Step-ups

Min 2 — Alt. V-Ups

Min 3 — 200m Run

Min 4 — Air Squats

Min 5 — Hollow Hold

*:50 Work / :10 Rest

Finisher

Metcon (Time)

Max Wall Sit

8
Jun

Saturday

Zero Machine CrossFit – ZM:30

Warm-up

Warm-up (No Measure)

1 ROUND EACH…

P1: 15 Hollow Rocks

P2: Single Arm DB/KB Front Rack Hold

P1: 5/5 DB Sumo Deadlift + High Pull

P2: Single Arm DB/KB Overhead Hold

Partner Metcon

Metcon (3 Rounds for time)

TEAMS OF 2…

FROM MINUTE 0:00-7:00

120 Sit-Ups

P1: 10 Sit-ups

P2: DBL KB/DB Front Rack Hold

*Switch every 10 sit-ups

FROM MINUTE 7:00-10:00

400m DB/KB Run

*Run together switching the KB as needed

FROM MINUTE 10:00-18:00

120 Alt. DB Snatches

P1: 10 Snatches

P2: DBL KB/DB Overhead Hold

*Switch every 10 snatches

8
Jun

Saturday

Zero Machine CrossFit – CrossFit®

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

Min 1: *Row :30 + Groiners

Min 2: 10 BB Deadlift + Inch Worms with Push-up

*increase pace with each row (EZ→ Mod→ Hard→ Sprint)

Partner Metcon

Metcon (Time)

TEAMS OF 2…

FOR TIME

100 Calorie Row

50 Clean and Jerks (135/95)|(95/65)

80 Calorie Row

40 Clean and Jerks (155/105)|(135/95)

*P1 works while P2 rests, split work b/t partners any way.

7
Jun

Friday

Zero Machine CrossFit – CrossFit®

Warm-up

Warm-up (No Measure)

5:00 Bike

:30 Hard/:30EZ

Then…

AMRAP x 5 MINUTES

5/5 SA DB Deadlift

10 Single DB Hang G2O*

5/5 SA DB Front Squat

*hold DB with both hands

Metcon

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 4 MINUTES

10 Cal Bike

5 Single DB Front Squat (Heavy, Athlete Choice)*

-Rest 1:00 b/t Sets-

*DB is held across chest.

Finisher

Metcon (Time)

FOR TIME

100 Ab-Mat Sit-Ups

7
Jun

Friday

Zero Machine CrossFit – ZM:30

Warm-up

Warm-up (No Measure)

2 ROUNDS…

6 Up-Down w/jump to plate

8 Plate Ground to Overhead

12 Alt. Cossack Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

60 Single-Unders

30 Air Squats

15 Burpees

Optional Finisher

Metcon (No Measure)

2 SETS

1:00 L/R Cross Body Hold*

-Rest :30 b/t Sides-

*One KB overhead (right side), one KB in suitcase position (left side)

6
Jun

Thursday

Zero Machine CrossFit – CrossFit®

Warm-up

Warm-up (No Measure)

2 Rounds

30 Jumping Jacks

15 Plate G2OH (25/15)

7 Plate Thrusters

-into-

2 Rounds

30 Mountain Climbers

10 Push-ups or Knee Push-ups

2 Wall Walk

Skill

Metcon (No Measure)

SKILL PRACTICE

EMOM x 10 MINUTES

MIN 1 – :40 Practice Goat 1

MIN 2 – :40 Practice Goat 2

*Goat 1 Options:

Muscle-Up

Strict TTB

Pistol

*Goat 2 Options:

HSPU

H.S. Hold

H.S. Walk

Metcon

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 20 Slam Balls (30/20)

MIN 2 – 20 Slam Ball Lunges

MIN 3 – 3 Wall Walks

6
Jun

Thursday

Zero Machine CrossFit – ZM:30

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

25ft. High Knees

5/5 DB Hang Power Clean

25ft. Butt Kickers

5/5 DB Strict Press

Metcon

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 DB Hang Power Cleans

MIN 3 – 200m Run

MIN 4 – 15 DB Shoulder to Overhead