CrossFit Mile Zero – CrossFit
Strength/Accessory
Split Stance DB Romanian Deadlift
*Complete on a 2:00 Clock
*Build to a moderate weight; stay the same or build across
Focus: Holding one dumbbell and assume a slightly staggered stance. Bend at the waist. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells stopping before the upper/lower back begins to round.
Push-ups
*Complete on a 2:30 Clock
8-12 Reps. Chest to floor, chest to abmat, bar push ups.
Split Stance DB Romanian Deadlift
*Complete on a 2:00 Clock
*Build to a moderate weight; stay the same or build across
Focus: Holding one dumbbell and assume a slightly staggered stance. Bend at the waist. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells stopping before the upper/lower back begins to round.
Workout
Workout (AMRAP – Rounds and Reps)
Regina George and Gretchen Weiners
Freedom (RX+)
AMRAP 15
75 Double Unders
10 Dumbbell Box Step Overs (50s/35s) (24/20)
15 GHD Sit Ups or stick sit-ups
Independence (RX)
AMRAP 15
60 Double Unders
10 Dumbbell Box Step Overs (35s/25s) (24/20)
15 Stick Sit-Ups
Liberty
AMRAP 15
60 Single Unders
10 Single Dumbbell Box Step Ups (light) (24/20)
15 Sit Ups
Target goal each set: 5+ Rounds
Minimum Rounds before Scaling: 4
The Step Ups make this workout. Lighten the weight or shorten the box if needed to keep your chest upright throughout.
Between jump rope and step ups your heart rate is going to get elevated, find a steady pace that you can hold throughout.
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose