CrossFit Mile Zero – CrossFit
Strength
Snatch Push Press + Overhead Squat
1 Snatch Push Press + 1 Overhead Squat:
– 8 Sets on a 1:30 Clock. Work to a moderately heavy to heavy weight
Workout (Time)
Times Square Ball Drop
Freedom (RX+)
5-10-15-20-15-10-5
Pull-ups
GHD’s (Or Stick Sit Ups)
* 2 Wall Walks after each round
Independence
4-8-12-16-12-8-4
Pull Ups
Stick Sit Ups or V-Ups
2 Wall Walks (halfway up) after each round
Liberty
5-10-15-20-15-10-5
Ring Rows
Sit Ups
2 Inch Worms to Pike Press after each round.
Target time: 10-12 minutes
Time cap: 15 minutes
Start the workout at a steady pace. Don’t burn out quickly. Kick it up a notch as the reps come back down.
Challenge yourself on the wall walks. Scale to 1 Rep if it means going all the way up the wall. Don’t cop out because it’s easier!
Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose