CrossFit 06/09/2023

CrossFit Mile Zero – CrossFit

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Strength

Thruster

8×2 Thruster

*Rest on a 2:00 Clock*

Dumbbell Thruster

8×2 DB Thruster

*Rest on a 2:00 Clock*

Workout

Workout (Time)

Bert & Ernie

Freedom (RX+)

2 sets:

20 Pull-Ups

15 Thrusters (95/65)

400m Run

15 Thrusters (95/65)

20 Pull-Ups

-Rest 5 minutes between sets-

Independence (RX)

2 sets:

15 Pull-Ups

15 Thrusters (75/55)

300m Run

15 Thrusters (75/55)

15 Pull-Ups

-Rest 5 minutes between sets-

Liberty

2 sets:

15 Ring Rows

10 Dumbbell Thrusters (light)

250m Run

10 Dumbbell Thrusters (light)

15 Ring Rows

-Rest 5 minutes between sets-

Target time each set: 5-6 minutes

Time cap each set: 7 minutes

This is a “Fran” style workout, the pull ups and thrusters are going to be a challenging combo. Aim for unbroken, but be prepared to break it into sets.

Use the run to keep your heart rate stable. You’re going to need it to finish out the round.

Think outside the box on scaling. Reps, weights, progressing into scales as you fatigue, especially on pull ups.

Mobility

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)