CrossFit Mile Zero – CrossFit

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Strength

Workout

Back Squat

6×6 Pause Squats, reps should be light, one second pause in the bottom, speed on the way up.

Front Squat

6×6 Pause Squats, reps should be light, one second pause in the bottom, speed on the way up.

Overhead Squat

6×6 Pause Squats, reps should be light, one second pause in the bottom, get comfortable in the bottom.

Partner Workout (Time)

Great Smoky Mountains

Freedom (RX+)

5 sets:

20/16 Calorie Bike or 300m Run

-rest 1/1-

15/12 Calorie Bike or 200m Run

-rest 1/1-

10/8 Calorie Bike or 100m Run

-rest 1:00-

Independence (RX)

5 sets:

16/13 Calorie Bike or 200m Run

-rest 1/1-

12/10 Calorie Bike or 150m Run

-rest 1/1-

8/7 Calorie Bike or 100m Run

-rest 1:00-

Liberty

5 sets:

12/10 Calorie Bike or 150m Run

-rest 1/1-

10/8 Calorie Bike or 150m Run

-rest 1/1-

8/6 Calorie Bike or 100m Run

-rest 1:00-

Target time each set:

20/16 Calorie: 55-65 seconds

15/12 Calorie: 40-45 seconds

10/8 Calorie 20-25 seconds

Time cap each set:

20/16 Calorie: 75 seconds

15/12 Calorie: 55 seconds

10/8 Calorie: 45 seconds

Each round starts off at a moderate pace. As the calories/distance decrease, the intensity should increase.

Partner with someone of similar skill. Transitions on the bike should be fast.

Running should only be used as an option if all bikes are being used.

Mobility

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)