CrossFit Mile Zero – CrossFit
Strength
Bench Press
Build to a Heavy 1 RM, 2 RM, 3 RM.
* On a 2:15 Clock *
* Newer Athletes build to a heavy triple. Not a max!*
Shoulder Press
Build to a Heavy 1 RM, 2 RM, 3 RM.
* On a 2:15 Clock *
* Newer Athletes build to a heavy triple. Not a max!*
Push Press
Build to a Heavy 1 RM, 2 RM, 3 RM.
* On a 2:15 Clock *
* Newer Athletes build to a heavy triple. Not a max!*
Workout (Time)
Ireland
Freedom (RX+)
5 rounds:
200/175m Row or 200m Run
10 Burpee over Rower/Line
15 Wall Balls (30/20)
Independence (RX)
5 rounds:
175/150m Row or 200m Run
8 Burpee over Rower/Line
15 Wall Balls (20/14)
Liberty
5 rounds:
150/125m Row or 150m Run
10 Up Downs
15 Wall Ball Thrusters (light)
Target time: 11-13 minutes
Time cap: 16 minutes
Try to hold steady rounds throughout. Test the pace round 1 and then hold.
Each movement should be less than 50 seconds.
Mobility (Checkmark)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)