CrossFit Mile Zero – CrossFit
Strength
Bench Press (1×1 @85%)
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%
Gymnastics
Max Height Box Jump (Distance)
Max Height Box Jump
Box Jump: Max Height
3 High Box Jumps x 5 sets
*4-6″ below max height for 1 rep
WOD
Metcon (Time)
“Tex-Mex”
Freedom (RX+)
4 sets:
20 Line Facing Burpees
3/2 Rope Climbs (Or 15/12 Strict Pull-ups)
-rest 1:1 between sets (3:00 max rest)-
Independence (RX)
4 sets:
16 Line Facing Burpees
2/1 Rope Climbs (Or 12/10 Strict Pull-ups)
-rest 1:1 between sets (3:00 max rest)-
Liberty (Scaled)
4 sets:
15 Up Downs
12 Jumping Pull-ups
-rest 1:1 between sets- (3:00 max rest)
**Target Score**
Target time each set: 2:00-2:30
Time cap each set: 3 minutes
Cooldown
Warm-up (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)
[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)