CrossFit Mile Zero – CrossFit
Strength
Workout (Time)
Huli Huli Chicken
Freedom (RX+)
4 sets (New set every 5:00)
20/16 Calorie Assault Bike (16/13 Calorie Echo)
20 Wall Balls (20/14)
16 Overhead Plate Lunge (45/25)
Independence (RX)
4 sets (New set every 5:00)
16/14 Calorie Assault Bike (15/12 Calorie Echo)
20 Wall Balls (14/10)
16 Overhead Plate Lunge (25/15)
Liberty
4 sets (New set every 5:00)
15/12 Calorie Bike Erg
15 Wall Ball Thrusters (light)
16 Lunge
Target time each set: 2:15-3 minutes
Time cap each set: 3:30
The bike should be 75 seconds or less, otherwise scale.
Aim to go unbroken for wallballs and lunges.
This is harder than it looks, accept that it’s going to hurt. If round 1 is tough, SCALE!
Snatch Push Press + Overhead Squat
3 Snatch Push Press + 1 Overhead Squat:
– Work up to a heavy in 10 minutes (5 Sets every 2:00)
Cooldown/Mobility (Checkmark)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)