CrossFit Mile Zero – CrossFit
Strength/Accessory
Bench Press
8 sets x 2 Pause Bench Press, Last 4 Sets @ 75% of 1RM
*2-3 second pause*
* Rest 2:00 between sets *
Shoulder Press
8 sets x 2 Pause Press, Last 4 Sets @ 75% of 1RM
*2-3 second pause*
* Rest 2:00 between sets *
High Box Jumps (Distance)
5 sets x 3 High Box Jumps
*6-8” below max height for 1 rep
Workout (Time)
Blue Cheese
Independence (RX)
4 Rounds:
5 Bar Muscle Ups (Or 10 Chest to Bar)
5 Wall Walks
15 V-Ups
Liberty
4 Rounds:
10 Jumping Pull Ups
5 Inch Worms
15 Sit Ups
Target time: 8-10 minutes
Time cap: 12 minutes
This workout is a lot on the shoulders, be efficient on wall walks to make it happen.
If you need to scale, alter reps before movements if that’s the determining factor.
Workout
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)