CrossFit Mile Zero – CrossFit
Workout
Workout (Time)
Asteroids
Freedom (RX+)
Teams of 2
110-90-70-50-30
Calorie Row
5-4-3-2-1
Sled Push (3×45/2×45)
200-200-200-200-200m
Farmers Carry (50s/35s)
*Female Calories (80-64-48-32-16)
Independence (RX)
Teams of 2
100-80-60-40-20
Calorie Row
5-4-3-2-1
Sled Push (3×45/2×45)
200-200-200-200-200m
Farmers Carry (35s/25s)
* Female Calories (80-64-48-32-16)
Liberty
Teams of 2
50-40-30-20-10
Calorie Row
100-80-60-40-20m
Sled Push (2×45/1×45)
200-200-200-200-200m
Farmers Carry (moderate)
* Female Calories (40-32-24-16-8)
Target time: 26-29 minutes
Time cap: 36 minutes
Alternate as needed for all movements.
Choose a partner where you can share one set of each piece of equipment. Either same abilities or one partner scales to the other.
Slow and steady pace.
Option 1: Gymnastics Skill Work
Toes to Bar: Week 3 Day 2 (Checkmark)
Toes to Bar: Week 3 Day 2
Take turns with a partner and rotate to the next station when complete.
Station 1:
Advanced: Accumulate 100 Active Shrugs with 10/5lb Dumbbell between legs
Intermediate: Accumulate 100 Active Shrugs
Beginner: Accumulate 60 Active Shrugs
Station 2:
Advanced: Accumulate 60 V Ups
Intermediate: Accumulate 50 V Ups
Beginner: Accumulate 40 Alternating Leg V Ups
Station 3:
Advanced: Accumulate 3 minute L Sit [use boxes or paralllettes]
Intermediate: Accumulate 2 minute L Sit [use boxes or paralllettes]
Beginner: Accumulate 2 minute Support Tuck Hold [use boxes or parallettes]
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)