CrossFit Mile Zero – CrossFit Open Gym
Strength
In The Hole Front Squat (5×1)
* Change to pause front squat if unable to perform “in the hole.”
Gymnastics
Strict Weighted Chin up (5×2 @70%-80 of 1RM)
* Rest as needed between sets *
Workout
Metcon (Time)
“Friends in Low Places”
Freedom (RX+)
For Time:
12-9-6-3
Squat Snatch (135/95)
24-18-12-6
Burpee over Bar
Independence (RX)
For Time:
12-9-6-3
Squat Snatch (115/80)
18-15-12-9
Burpee over Bar
Liberty (Scaled)
For Time:
24-18-12-6
Alternating Dumbbell Snatch (moderate)
Burpees
Target time: 7-9 minutes
Time cap: 12 minutes
Cooldown
Warm-up (No Measure)
Cooldown/Mobility
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)
Warm Up
Warm-up (No Measure)
Mayhem Ready: Back Health and Anatomy Lessons with Rich Boning