CrossFit Mile Zero – CrossFit
Strength
Bench Press
2 Bench Press x 8 sets, Last 3@ 90%
* Complete a set on the 2 minutes *
Shoulder Press
2 Shoulder Press x 8 sets, Last 3@ 90%
* Complete a set on the 2 minutes *
Push Press
2 Push Press x 8 sets, Last 3@ 90%
* Complete a set on the 2 minutes *
Workout (Time)
Snickerdoodle
Freedom (RX+)
2 sets
27-21-15 (21-16-12 for women)
Calorie Row or 400m-300m-200m Run
Push-Ups
-Rest 5:00 between sets.-
(the female reps apply only to the calories)
Independence (RX)
2 sets
24-18-12 (18-14-10 for women)
Calorie Row or 400m-300m-200m Run
Push-Ups
-Rest 5:00 between sets-
Liberty
2 sets
21-15-9 (16-12-8 for women)
Calorie Row or 300m-200m-100m Run
Bar Push-Ups
-Rest 5:00 between sets-
Target time per set: 5-6 mins
Time cap each set: 7 mins
Break the push ups in to small, quick sets.
If push ups are your jam, aim for unbroken.
To really ramp up the intensity fly on the row/run.
Mobility (Checkmark)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)