CrossFit Mile Zero – CrossFit
Strength
Deadlift (7×2, Last 2 @ 90%)
2 Deadlifts x 7 sets, Last 2 @ 90%
* Complete a set on the 2 minutes *
Workout (Time)
Chocolate Chip Cookie
Freedom (RX+)
5 sets
50 Double Unders
10 Clean and Jerks (95/65)
10 Burpees over Bar
-Rest 1:00 between sets-
Independence (RX)
5 sets
35 Double Unders
10 Clean and Jerks (75/55)
8 Burpees over Bar
-Rest 1:00 between sets-
Liberty
5 sets
50 Single Unders
10 Dumbbell Clean and Jerks (light)
10 Up Downs
-Rest 1:00 between sets-
Target time each set: 1:50-2:10
Time cap each set: 3 minutes
Try to find a pace that you can replicate or improve on round over round.
This workout is all about efficiency going overhead while fatigued. Really focus on technique here each round.
It’s going to get hard to hit 10 reps ground to overhead in the later rounds. Scale accordingly, but challenge yourself!
Mobility (Checkmark)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)