CrossFit Mile Zero – CrossFit
Strength/Accessory
Clean & Push Jerk
10 sets: 1 Squat Clean + 1 Push Jerk (start light and build, no higher than 90%)
* Complete 1 set every 1:30 *
Power Clean and Push Jerk Complex
1 Complex = 1 Power Clean + 1 Push Jerk
10 sets: 1 Power Clean + 1 Push Jerk (start light and build, no higher than 90%)
* Complete 1 set every 1:30 *
Workout
Workout (Time)
Affiliate Version of “Echo Thruster Final”
Freedom (RX+)
21/16 Calorie Bike or 300m Run
21 Thrusters (75/55)
18/14 Calorie Bike or 250m Run
18 Thrusters (95/65)
15/12 Calorie Bike or 200m Run
15 Thrusters (115/80)
-into-
30 Front Rack Lunge (115/80)
Independence (RX)
16/12 Calorie Bike or 250m Run
21 Thrusters (65/45)
14/11 Calorie Bike or 200m Run
18 Thrusters (75/55)
12/10 Calorie Bike or 150m Run
15 Thrusters (95/65)
-into-
30 Front Rack Lunge (95/65)
Liberty
12/10 Calorie Bike or 200m Run
15 Dumbbell Thrusters (light)
10/8 Calorie Bike or 150m Run
12 Dumbbell Thrusters (light/mod)
8/6 Calorie Bike or 100m Run
10 Dumbbell Thrusters (moderate)
-into-
30 Single Dumbbell Front Rack Lunge (moderate)
Target time: 9-11 minutes
Time cap: 14 minutes
This workout is leg heavy, use the weight change as an opportunity to shake it out before moving to the bike/run.
Bike hard for 3-5 seconds, then settle in. Don’t blow up your legs on the cardio.
When you get to the lunges, make sure to brace your core and keep a good shelf position.
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)