CrossFit Mile Zero – CrossFit
Strength
Back Squat (Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.)
Workout
Metcon (2 Rounds for reps)
“Wednesday Addams”
Freedom (RX+)
2 sets
5:00 Amrap
2-4-6-8-10… Deadlifts (225/155)
1-2-3-4-5… Wall Walks
-Rest 3:00 between sets-
** Scoring is total reps within each Amrap. For example, 10 dl + 5 wall walks = 45 reps **
Independence (RX)
2 sets
5:00 Amrap
2-4-6-8-10… Deadlifts (185/125)
1-2-3-4-5… Wall Walks (half way)
Rest 3:00 between sets
Liberty
2 sets
5:00 Amrap
2-4-6-8-10…Deadlifts
1-2-3-4-5….Inch Worm Push Ups
Rest 3:00 between sets
Target Round each set: Round of 4 wall walks
Minimum Round before scaling: Round of 8 Deadlifts
High Intensity.
Be aggressive on transitions between movements.
Try to match your Round 1 score in Round 2!
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)