CrossFit Mile Zero – CrossFit
Strength
Tempo Bench Press
Bench Press:
3 Tempo Bench Press x 5 sets @70% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion
* Rest as needed between sets *
Gymnastics
Max Height Box Jump (Distance)
Max Height Box Jump
Box Jump: Max Height
3 High Box Jumps x 5 sets
*6-8″ below max height for 1 rep
Workout
Metcon (AMRAP – Rounds and Reps)
“Roman Candle”
Freedom (RX+)
12 min AMRAP
10-20-30-40-50-60….
Dumbbell Front Rack Lunge (50s/35s)
5-10-15-20-25 ….
Calorie Row*
(Women’s Calories: 4-8-12-16-20…)
Independence (RX)
12 min AMRAP
10-20-30-40-50-60….
Dumbbell Front Rack Lunge(35s/25s)
5-10-15-20-25 ….
Calorie Row*
Liberty (Scaled)
12 min AMRAP
20 Dumbbell Front Rack Lunge (light)
3-6-9-12-15 ….
Calorie Row*
Target round: Round of 100’ lunge
Minimum round before scaling: 75’ lunge
* Limited Equipment and Large Class Option available in Coach Notes
Cooldown
Warm-up (No Measure)
1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)
[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME)
[Single Leg Down Dog](https://www.youtube.com/watch?v=zfqS2TUiqUA)