CrossFit Mile Zero – CrossFit
Workout
Metcon (Time)
“Fox in Socks”
Freedom (RX+)
Teams of 2
3 sets: (each/1:1)
50 Double Unders
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)
-Rest 5 min-
1 set: (each/1:1)
300 Double Unders
72 Dumbbell Deadlifts (50s/35s)
54 Dumbbell Hang Power Clean (50s/35s)
36 Dumbbell Shoulder to Overhead (50s/35s)
Independence (RX)
Teams of 2
3 sets: (each/1:1)
35 Double Unders
12 Dumbbell Deadlifts (35s/25s)
9 Dumbbell Hang Power Cleans (35s/25s)
6 Dumbbell Shoulder to Overhead (35s/25s)
Rest 5 min
1 set: (each/1:1)
210 Double Unders
72 Dumbbell Deadlifts (35s/25s)
54 Dumbbell Hang Power Clean (35s/25s)
36 Dumbbell Shoulder to Overhead (35s/25s)
Liberty
Teams of 2
3 sets: (each/1:1)
50 SingleUnders
12 Dumbbell Deadlifts (light)
9 Dumbbell Hang Power Cleans (light)
6 Dumbbell Push Press (light)
Rest 5 min
1 set: (each/1:1)
300 Single Unders
72 Dumbbell Deadlifts (light)
54 Dumbbell Hang Power Clean (light)
36 Dumbbell Push Press (light)
Target time:
Workout 1: 1:15-1:30 (each set)
Workout 2: 5-7 minutes
Time cap:
22 Minutes
Goals:
Push the Pace in First WOD
Grind Out the Second WOD, Take Breaks as Needed
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)