CrossFit Mile Zero – CrossFit
Warm Up
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout
Metcon (3 Rounds for distance)
3 Sets
10 Min at RPE3
-Rest 2 Min-
3 Min at RPE6
*Rest 2 Min between sets.
WHAT IS RPE?
RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would match up exactly with your RPE (example: 3×3 Snatches @70% 1RM would feel like 3×3 Snatches @7/10 RPE).
Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3×3 Snatches @7/10 RPE is harder today. So instead of using 70% 1RM (which would feel like 8/10 RPE, you use 60-65% of your 1RM that day).
The reality is some days you feel great! And others you don’t. Either way, that is okay! The RPE scale allows us to be flexible in our training while still getting stronger!
The upside (especially on Saturdays) is you may feel great and get to hit weights beyond your equivalent percentages (example: on a heavy single day @10/10 RPE, you hit a new max because your new full effort is 105% of your 1RM
Workout
Metcon (Time)
“Hero Roll”
Freedom (RX’d)
Teams of 2
10-9-8-7-6-5-4-3-2-1
Bench Press (155/105)
Partner Holds Double Kettlebell Front Rack (2×53/2×35)
Individual Option:
10-9-8-7-6-5-4-3-2-1
Bench Press (155/105)
30-second Double Kettlebell Front Rack (2×53/2×35) after each set
(Kg Conv: BP 70/48, KBs 24/16)
Independence
Teams of 2
10-9-8-7-6-5-4-3-2-1
Bench Press (135/95)
Partner Holds Double Kettlebell Front Rack (2×35/2×25)
(KG conv: BP 61/43, KBs 16/11)
Liberty
Teams of 2
10-9-8-7-6-5-4-3-2-1
Dumbbell Bench Press (moderate)
Partner Holds Plank (elbows)