CrossFit Mile Zero – CrossFit
Skills and Drills
Pistols: Week 5 (Checkmark)
All Levels: practice the full pistol. Aim for 5 sets of 5-6 reps on each leg.
Advanced: No Assistance
Intermediate: Change plates under heels, hold a weight in front of chest, or pistol to a band
Beginner: Use a box, band, or Pull up rig.
It may be helpful to hold a plate or weight in front of chest. Using change plates (2.5/5/10lbs) under heels can help with mobility.
Alternative Option:
5 sets
10 Back rack Step Back Lunges (each)
10 Elevated Heel Squats
Strict Weighted Chin up
5 sets x 2 Strict Weighted Chin-ups
Workout
Workout (Time)
Jimmy John’s
Independence (RX)
3 rounds:
10/8 Calorie Bike or 150m Run
9 Deadlifts (155/105)
6 Bar Facing Burpees
-rest 3:00-
3 rounds:
6 Bar Facing Burpees
9 Deadlifts (155/105)
10/8 Calorie Bike or 150m Run
Liberty
3 rounds:
8/7 Calorie Assault Bike or 100m Run
7 Kettlebell Sumo Deadlifts (light)
6 Up Downs
-rest 3:00-
3 rounds:
6 Up Downs
7 Kettlebell Sumo Deadlifts (light)
8/7 Calorie Assault Bike or 100m Run
(Bike conv: 6/5 cal Echo Bike)
Target time each set: 5-6 minutes
Time cap each set: 7 minutes
Aim for consistency through each round.
Slow down and emphasize the deadlifts, especially in the later stages.
Don’t full out sprint the run, use it as a chance to control your breathing before starting the next round.
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose