CrossFit Mile Zero – CrossFit Open Gym
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
2. Strength Prep
Athletes will have two full snatches followed by 1 overhead squat. The bar can be dropped between snatch rep 1 and snatch rep 2. Athletes should focus on the consistency of their receiving position and footwork during these lifts. For Panda Pulls, athletes will perform a snatch high pull and start to pull their body under the bar after hip contact is made. The bar can be returned to the starting position once the bar has been pulled to chin/mouth level. Coordination for Panda pulls can be challenging, so have athletes begin with a normal snatch high pull and work on the pull under.
3. Workout Prep
3 sets:
5 Goblet Squats (build in weight)
10 Double Unders
Strength
2 Squat Snatch + 1 Overhead Squat (Every 1:30 x 5 sets )
2 Squat Snatch + 1 Overhead Squat (@70% of 1RM)
Accessory
Panda Pulls (3×3 @70-80% of 1RM Snatch)
Workout
Metcon (Time)
“Margherita Pizza”
Freedom (RX+)
3 Rounds
30 Goblet Squats (53/35)
90 Double Unders
Independence (RX)
3 Rounds
25 Goblet Squats (53/35)
75 Double Unders
Liberty
3 Rounds
30 Dumbbell Squats (light)
90 Single Unders
Target time: 7:30-8:30
Time cap each set: 12 minutes
Grind Through Squats and Manage Double Unders
Squats in 1-2 Sets
Doubles in 1-3 Sets
Goal is 1 Round every 3 Minutes
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)