CrossFit Mile Zero – CrossFit
Thruster
Heavy Thruster
* Work up to a heavy single for the day *
Workout (Time)
Body By Brian
Freedom (RX+)
21-18-15-12-9
Calorie Assault Bike
Thrusters (75/55)
* Womens Calories: 16-14-12-10-8
300m-200m-150m-100m-50m Run
Independence (RX)
16-14-12-10-8
Calorie Assault Bike
Thrusters (55/35)
Womens Calories: 14-12-10-8-6
300m-200m-150m-100m-50m Run
Liberty
16-14-12-10-8
Calorie Bike Erg
Dumbbell Thrusters (light)
Womens Calories: 14-12-10-8-6
Target time: 8-10 minutes
Time cap: 14 minutes
Moderate pacing on bike each round. Speed up slightly as calories get lower.
Go for broke on the thrusters. The weight is lighter, see if you can hold out.
If you need to break, do the thrusters in no more than two sets!
Strength
Cooldown/Mobility (No Measure)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)