CrossFit Mile Zero – CrossFit
Strength
Deadlift
5-4-3-2-2-1-1, Last 2 Sets at 80%
* Complete a set on the 2 minutes *
Workout (Time)
Under The Sea
Freedom (RX+)
5 sets
10 Dumbbell Box Step Ups (50s/35s)(24/20)
20 Push Ups
-rest 0:30 between sets-
Independence (RX)
5 sets
10 Dumbbell Box Step Ups (35s/25s)(24/20)
15 Push Ups
-rest 0:30 between sets-
Liberty
5 sets
10 Single Dumbbell Box Step Ups (light)(20/16)
15 Bar Push Ups
-rest 0:30 between sets-
Target time each set: 1:10-1:30
Time cap each set: 2 minutes
Choose a weight for step ups that can be done unbroken.
Break the push ups into smaller, manageable sets.
The rest is short, so expect chest fatigue to catch up early.
Mobility (Checkmark)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)