CrossFit Mile Zero – CrossFit
Strength
Clean Grip Deadlift
8×3, Last 3 sets @ 90% of 1RM Clean
* Rest 2 minutes between sets *
Workout (2 Rounds for reps)
Wahoo
Freedom (RX+)
7 min AMRAP
50/40 Calorie Assault Bike
Max Reps Line Facing Burpees
-rest 5:00-
7 min AMRAP
50 Line Facing Burpees
Max Calorie Assault Bike
Independence (RX)
7 min AMRAP
40/32 Calorie Assault Bike
Max Reps Line Facing Burpees
-rest 5:00-
7 min AMRAP
40 Line Facing Burpees
Max Calorie Assault Bike
Liberty
3 min AMRAP x2, rest 1 minute between
20/16Calorie Bike Erg
Max Reps Up Downs
-rest 5:00-
5 min AMRAP
20 Up Downs
Max Calorie Bike Erg
Target number of reps each set:
Set 1: 35+ Reps
Set 2: 30/24+ Calories
Minimum number of reps before scaling:
Set 1: 25 Reps
Set 2: 20/16 Calories
Steady effort on the “buy in”.
Goal is 30+ reps of each max movement.
When you approach the last minute, finish strong!
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Tricep lacrosse ball smash (each side)