CrossFit Mile Zero – CrossFit
Strength
Clean
10×1 Clean, Last 3 sets@ 85-90% of 1RM Clean
* Rest 90 seconds between sets *
Power Clean
10×1 Power Clean, Last 3 sets@ 85-90% of 1RM Power Clean
* Rest 90 seconds between sets *
Workout
Workout (AMRAP – Reps)
Giant River Otter
Freedom (RX+)
15 min AMRAP
15/12 Calorie Bike or 200m Run
10 Thrusters (75/55)
15/12 Calorie Bikeor 200m Run
8 Thrusters (95/65)
15/12 Calorie Bikeor 200m Run
6 Thrusters (115/75)
15/12 Calorie Bikeor 200m Run
4 Thrusters (135/95)
15/12 Calorie Bikeor 200m Run
Max Squat Clean Thrusters (155/105) in the remaining time
* Score is total reps of Squat Clean Thrusters at (155/105).
Independence (RX)
15 min AMRAP
12/10 Calorie Bikeor 200m Run
10 Thrusters (65/45)
12/10 Calorie Bikeor 200m Run
8 Thrusters (75/55)
12/10 Calorie Bikeor 200m Run
6 Thrusters (95/65)
12/10 Calorie Bikeor 200m Run
4 Thrusters (115/75)
12/10 Calorie Bikeor 200m Run
Max Squat Clean Thrusters (135/95) in the remaining time.
* Score is total reps of Squat Clean Thrusters at (135/95).
Liberty
15 min AMRAP
5 Rounds
10/8 Calorie Bike or 150m Run
10 Dumbbell Thrusters (light)
-into-
Max Dumbbell Squat Clean Thrusters (light-mod) in the remaining time.
* Score is total reps of DB Squat Clean Thrusters
Target number of Squat Clean Thrusters: 24+ reps
Minimum number of Squat Clean Thrusters before scaling: 15 reps
Have a plan going in to scale back. The final weight is going to catch up. Drop if needed.
Focus on quality over weight. If you need longer breaks and want to share a bar with a partner, go for it.
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)