CrossFit Mile Zero – CrossFit
Strength/Accessory
Back Squat
8×1-2. Build up to a heavy single or double.
*Complete on a 2:00 Clock*
Front Squat
8×1-2. Build up to a heavy single or double.
*Complete on a 2:00 Clock*
Workout
Workout (Time)
Tater Tots
Freedom (RX+)
160 Box Step-ups (20” all athletes)
* Every 2:00 (including 0:00) perform 4 Power Cleans (185/125)
Independence (RX)
160 Box Step-ups (20” all athletes)
Every 2:00 (including 0:00) perform 4 Power Cleans (135/95)
Liberty
120 Box Step-ups (20” all athletes)
*Every 2:00 (including 0:00) perform 4 Power Cleans (moderate)
Target time: 10-14 minutes
Time cap: 18 minutes
Come out with a steady pace on the step ups. Target a number that is easily sustainable without jacking your heart rate up too high.
Cleans should be heavier. Take your time to set up and execute each rep.
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose