CrossFit Mile Zero – CrossFit
Strength/Accessory
Deadlift
8 sets of 2 Deadlift Last 3 Sets @70% of 1RM
* Rest 2:00 between sets *
Strict Deficit Handstand Push-ups
8 Sets of 3 Reps working up to most challenging progression.
Deficit
Strict
HSPU
Mat
Box
Pike
Seated DB Press
Workout (Calories)
Mr Z’s
Independence (RX)
5 Sets
2:00 AMRAP
25 Air Squats
Max Calorie Bike
-Rest 2:00 between sets –
Liberty
5 Sets
2:00 AMRAP
20 Air Squats to a Med Ball
Max Calorie Assault Bike/Echo bike
-Rest 2:00 between sets –
Target number of Calories each set: 20/15+
Minimum number of Calories before scaling: 15/12
Aim for consistent pacing on the air squats and transitions to keep calories more or less the same through the workout.
Legs will start to burn s we get into it. Keep pushing the bike.
Start off hard on the bike and maintain.
Workout
Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)