CrossFit Mile Zero – CrossFit
Strength
Power Clean + Front Squat (6x(3+2))
Building to Moderate Weight as extended warm up
Workout (Time)
Baguette
Freedom (RX+)
Teams of 2
6 sets (each/1:1)
50 Double Unders
10 Front Squats (135/95)
5 Power Cleans (135/95)
Independence (RX)
Teams of 2
6 sets (each/1:1)
35 Double Unders
10 DB Front Squats (35/25)
5 DB Power Cleans (35/25)
Liberty
Teams of 2
6 sets(each/1:1)
50 Single Unders
10 Dumbbell Squats (light)
5 Dumbbell Power Cleans (light)
Target time each set: sub 1 minute 30 seconds
Time cap each set: 2 minutes
This is a hard pace workout. Come out at 85-90% so you can sustain your rounds.
Rest is short, so don’t burn yourself out early.
Use the same bar or set of dumbbells for the workout.
Mobility (No Measure)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)