CrossFit Mile Zero – CrossFit
Strength/Accessory
Front Squat
7×5, Build up to a light, moderate, or heavy set
*Rest on a 2:00 Clock*
Back Squat
7×5, Build up to a light, moderate, or heavy set
*Rest on a 2:00 Clock*
Workout
Workout (Time)
Megatron
Independence (RX)
18-15-12-9-6-3
Calorie Bike
Dumbbell Deadlifts (35s/25s)
Dumbbell Hang Power Cleans (35s/25s)
Dumbbell Shoulder to Overhead (35s/25s)
*Womens Calories (15-12-9-7-5-3)
Liberty
14-12-10-8-6-4
Calorie Bike
Dumbbell Deadlifts (light)
Dumbbell Hang Power Cleans (light)
Dumbbell Shoulder to Overhead (light)
*Womens Calories (12-10-8-6-4-2)
Target time: 15-17 minutes
Time cap: 20 minutes
Steady, moderate pace throughout.
Break up the movements early when the reps are large to avoid burn out, only to turn it on when you hit the round of 9.
Aim for sets of 10+ on movements if possible.
Mobility (Checkmark)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side