CrossFit Mile Zero – CrossFit
Strength
Power Clean + Front Squat
8x(1+2)
*Build to a moderately heavy weight. Still should be well below failure. *
Workout (AMRAP – Reps)
Habanero
Freedom (RX+)
12 min AMRAP
1-3-5-7-9….
Power Cleans (115/80)
Front Squats (115/80)
Burpee Over Bar
Independence (RX)
AMRAP 12 Minutes
1-3-5-7-9….
Power Cleans (95/65)
Front Squats (95/65)
Burpee Over Bar
Liberty
AMRAP 12 Minutes
1-3-5-7-9….
Dumbbell Power Cleans (light)
Dumbbell Front Squats (light)
Up Downs
Target number of reps: 108+ reps (finish the round of 11)
Minimum number of reps before scaling: 75 reps (finish the round of 9)
Rounds 1-5 will go by fast.Keep rep cleans and plan rest breaks as the reps increase.
Slow down the last few reps of burpees each round to lower your heart rate moving in to cleans.
The emphasis is on barbell work under duress. This workout is all about virtuosity…not speed.
Accessory (Weight)
4 sets for Quality
100ft Single Arm Overhead Dumbbell Carry (each side – as heavy as possible)
– rest as needed between sets-
(conv: 30m)
Mobility (Checkmark)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)