CrossFit Mile Zero – CrossFit
Skills and Drills
Skills and Drills (Checkmark)
Pistols: Week 3
Advanced:
3 sets
8-10 Box Pistol Squats (each) (Goal should be to heel in front of the body)
Intermediate:
3 sets
6-8 Box Pistol Squats (each) (Touch foot to the ground or keep at 90 degrees)
Beginner:
3 sets
6-8 Dead Stop Step Ups (each) (Goal should be to heel in front of the body)
Alternative Option:
3 sets
10 Goblet Hold Step Back Lunge (total)
30-sec Side plank (each). If possible, raise your top leg for the duration of the plank.
Metcon (Time)
Independence (RX)
Every 2:00 for 10 Rounds
150m or 9/7 Cal Bike
10 Russian KB Swings (72/53)
Liberty
Every 2:00 for 10 Rounds
100m or 7/5 Cal Bike
10 Russian KB Swings (53/35)
Target time each set: 45-60 seconds
Time cap each set: 70 seconds
Pace is moderate and sustainable on the run.
Height is lower for KB swings, so aim to go heavier than you may normally.
Aim for repeatable times each round. Score the slowest.
Workout
Mobility
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)