CrossFit Mile Zero – CrossFit

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Strength/Accessory

Deadlift

8 sets x 2 Deficit Deadlifts, Last 2 Sets @ 75% of 1RM

* Rest 2:00 between sets *

Strict Deficit Handstand Push-ups

5 sets x 40-50% reps of Max Unbroken Reps (SHSPU)

-The prescribed deficit is 4” for men and 2” for women.

-Record your score as your highest set. Comment with reps in each set-

Workout

Workout (Time)

Cheddar

Independence (RX)

63 Deadlifts (75/55)

45 Hang Power Cleans (75/55)

27 Front Squats (75/55)

– OR –

63 Deadlifts (65/45)

45 Hang Power Snatch (65/45)

27 Overhead Squats (65/45)

Liberty

45 Dumbbell Deadlifts (light)

36 Dumbbell Hang Power Cleans (light)

27 Dumbbell Front Squats (light)

Target time: 6-7 minutes

Time cap: 9 minutes

The weight is intentionally light. Aim for big sets to push intensity.

This is full on go. Rests are short and you should keep attacking reps.

The goal for each station is 2-3 sets.

Mobility

Mobility (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side