CrossFit Mile Zero – CrossFit
Strength
3 Position Power Snatch (Ground, Below the Knee, Above the Knee)
1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 7 sets
*Build to a Heavy Unbroken Complex across 7 working sets
Workout (Time)
“It’s Beginning to Look a Lot Like Christmas”
Freedom (RX+)
Every 3:00 (8 sets)
15/12 Calorie Assault Bike (12/10 Echo Bike) or 17/14Calorie Row
10 Dumbbell Thrusters (50s/35s)
Independence (RX)
Every 3:00 (8 sets)
12/10 Calorie Assault Bike (10/8 Echo Bike) or 15/12Calorie Row
10 Dumbbell Thrusters (35s/25s)
Liberty
Every 3:00 (8 sets)
12/10 Calorie Bike Erg
5 Dumbbell Front Squats (light)
5 Dumbbell Push Press (light)
Target time: 60-75 seconds
Time cap each set: 90 seconds
Hammer out the first 3-5 Calories.
We’re aiming for consistency. Don’t come out hot in the first few rounds. Be SMART and anticipate the fatigue.
Choose a weight on thrustersyou can complete unbroken…every round.
Mobility (Checkmark)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)