CrossFit Mile Zero – CrossFit
Strength
Back Squat (5-4-3-2-2-1-1-1)
Last 3 sets at 85-90%
Front Squat (5-4-3-2-2-1-1-1)
Last 3 sets at 85-90%
Workout (Time)
Noah’s Ark
Freedom (RX+)
Teams of 2 (1:1)
50-40-30-20-10 Calorie Assault Bike
*40-32-24-16-8 Women’s Calories
or
800m-600m-400m-300m-200m Run
Independence (RX)
Teams of 2 (1:1)
40-32-24-16-8 Calorie Assault Bike
(32-24-18-12-6 Women’s Calories)
or
600m-400m-400m-300m-200m Run
Liberty
Teams of 2 (1:1)
25-20-15-10-5 Calorie Assault Bike
(20-16-12-8-4 Women’s Calories)
Target time: 16-18 minutes
Time cap: 22 minutes
Hard pace throughout, 90%ish
Start the Bike hard and settle in. For the run settle in early and turn it up at the halfway point.
Choose a partner similar in pacing to you. Looking for 1:1 work to rest ratio.
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)