CrossFit Mile Zero – CrossFit
Strength
Snatch
8×2 Squat Snatch, Last3 sets @ 80% of 1RM Snatch
* Rest 1:45 seconds between sets *
Power Snatch
8×2 Squat Snatch, Last3 sets @ 80% of 1RM Snatch
* Rest 1:45 seconds between sets *
Workout (Time)
Original Cheesecake
Freedom (RX+)
Men: 50-40-30-20-10 Calorie Row
Women: 40-32-24-16-8 Calorie Row
Both: 600m-500m-400m-300m-200m Run
– rest 1 minute between sets –
Independence (RX)
Men: 40-32-24-16-8 Calorie Row
Women: 32-26-18-12-6
Both: 500m-400m-300m-200m-100mRun
Rest 1 minute between sets
Liberty
Men: 30-25-20-15-10 Calorie Row
Women: 24-20-16-12-8
Both:400m-300m-200m-150m-100m Run
rest 1 minute between sets
Target time:
50/40 calories: 2:30-3 minutes
40/32 calories: 2-2:30
30/24 calories: 1:30-2 minutes
20/16 calories: 1-1:30
10/8 calories: 30-40 seconds
Time cap:
50/40 calories: 3:30
40/32 calories: 3 minutes
30/24 calories: 2:30
20/16 calories: 2 minutes
10/8 calories: 1 minute
Moderate to high intensity on pacing.
As distances decrease, speed and intensity should increase.
This workout is all about efficiency. Be powerful and smooth throughout.
Mobility (Checkmark)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)