CrossFit Mile Zero – CrossFit
Strength
Bench Press
8 sets of 2 Bench Press Last 4 Sets @70% of 1RM
* Rest 2:00 between sets *
Shoulder Press
8 sets of 2 Press Last 4 Sets @ 70% of 1RM
* Rest 2:00 between sets *
High Box Jumps (Distance)
Box Jump:
8 sets of 3 High Box Jumps
*Below max, but challenging height
Workout
Workout (2 Rounds for time)
Onlywood
Independence (RX)
3 rounds
8 Burpee Box Jump Overs (24/20)
8 Power Snatches (115/80)
-at 8:00-
For Time:
24 Burpee Box Jump Overs (24/20)
24 Power Snatches (75/55)
Liberty
3 rounds
8 Up Downs + Box Step Up (20/16)
10 Dumbbell Snatch (Light-moderate)
-at 8:00-
For Time:
24 Up Downs + Box Step Up (20/16)
24 Dumbbell Snatch (light)
Target time each set:
Workout 1: 4-5 minutes
Workout 2: 3:30-4:30
Time cap each set: 6 minutes
Steady pace on the first 3 rounds. Slow things down for the barbell. 8 Reps should be smooth and clean.
This is a high heart rate, high barbell skill workout. Treat it as such.
Steady through the first block, on the sets of 24s it’s time to move.
Mobility
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)