CrossFit Mile Zero – CrossFit
Strength
Back Squat (7×2, Last 3 Sets at 80%)
Workout (AMRAP – Rounds and Reps)
Narwhal
Freedom (RX+)
AMRAP 12 Minutes
4 Bar Muscle Ups (Or 8 Chest to Bar Pull-ups)
300m Run/750m Bike
Independence (RX)
AMRAP 12 Minutes
3 Bar Muscle Ups (Or 6 Chest to Bar Pull-ups)
300m Run/750m Bike
Liberty
AMRAP 12 Minutes
8 Jumping Pull-ups
200m Run/500m Bike
Target number of Rounds: 6+ rounds
Minimum number of Rounds before scaling: 5 rounds
This is all about setting a pace. Come out smooth and steady.
Strong Hips for Muscle Ups, false grip if you struggle with turnover.
Stay loose on the run.
Accessory
Alt. Incline DB Bench
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets heavy.
Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Alt. Incline DB Bench
https://youtu.be/12zz4KCeGOQ
4 sets: 10 reps (each side)
*Rest 1:00-1:30 b/t sets
Weighted Hip Thrust
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose