CrossFit Mile Zero – CrossFit
Strength
Clean and Jerk (1 Power Clean + 1 Push Jerk E1:30×5 @70% of 1RM)
Front Squat (3-2-1-1-1 (build up in weight))
Workout
Metcon (Time)
“Up and Over”
Freedom (RX+)
3 rounds for time:
10 Bar Muscle Ups (Or 20 Chest to Bar)
20 Box Jump Over no touch (20″)
30 GHDs or 30 Alternating V-Ups
-Then-
30 Front Rack Lunge (135/95)
Independence (RX)
3 rounds for time:
8 Bar Muscle Ups (Or 16 Chest to Bar)
20 Box Jump Over (20″)
30 GHD Sit Ups + 6in riser or 30 Alternating V-Ups
Then
30 Front Rack Lunge (95/65)
Liberty
3 rounds for time:
10 Up Down + Jumping Pull-up
20 Box Jumps (low)
30 Abmat Sit ups
Then
30 Dumbbell FrontRack Lunge (light)
Target time: 12-14 minutes
Time cap: 16 minutes
Shooting for faster than 5 minutes per round
Break the lunges up into 2 sets
Cooldown
Metcon (No Measure)
1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)
[Foam roll calves](https://youtu.be/nZZe9ai7Vvw)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)