CrossFit Mile Zero – CrossFit
Strength
Snatch Push Press + Snatch Balance
10×1, 1 Snatch Push Press + 1 Snatch Balance, No %, Staying light throughout
* Rest 90 seconds between sets *
Push Press
10×2, Push Press, No %, Staying light throughout
* Rest 90 seconds between sets *
Bench Press
10×2,Bench Press, No %, Staying light throughout
* Rest 90 seconds between sets *
Workout
Workout (Time)
Cookeville
Freedom (RX+)
For Time:
50 Bar Facing Burpee
50 Thruster (95/65)
-Rest 5:00-
For Time:
1000m row
Independence (RX)
For Time:
50 Bar Facing Burpee
50 Thruster (75/55)
-Rest 5:00-
For Time:
1000m row
Liberty
For Time:
35 Up Downs
35 Dumbbell Thrusters (light)
-Rest 5:00-
For Time:
500m row
Target time each set:
Burpee/Thruster: 7-8 minutes
1000m Row:
Male: Sub 3:45
Female: Sub 4:10
Time cap each set:
Burpee/Thruster: 12 minutes
1000m Row: No time Cap
Pace your way through the burpees and thrusters.
Burpees are a steady pace, thrusters should have a strategy to break it up in no more than 5 sets.
Max effort on the row. Scored under second workout.
1000m Row (Time)
Max Effort 1000m Row
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Tricep lacrosse ball smash (each side)