CrossFit Mile Zero – CrossFit
Strength
Overhead Squat
3 Overhead Squats x 5 Sets @60-70% (1RM Snatch)
– Rest 60-90 seconds between sets –
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Freedom (RX+)
21-15-9
Thrusters (95/65)
Pull-ups
(KG Conv 43/29)
Independence (RX)
21-15-9
Thrusters (75/55)
Pull-ups
(KG Conv 34/25)
Liberty
21-15-9
Dumbbell Thrusters (light/moderate weight)
Ring Rows
Target time: 2:30-3:30
Time cap: 6 minutes
If you’re a veteran go for big sets. Ideally unbroken, but try to keep those transitions fast.
If you’re new to intermediate, come out with a game plan and break sets up to something manageable out the gate.
Bring your A game, because this workout is about as HYPE as it gets.
Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose