CrossFit Mile Zero – CrossFit
Strength/Accessory
Lying DB Hamstring Curl
Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.
5×10
*Complete on a 3:00 Clock
DB Bench
5×12, Build to a Moderate/Heavy Set
*Complete on a 3:00 Clock
Workout
Workout (Time)
“The Great British Bake Off”
Freedom (RX+)
1000m Run
100/80 Calorie Row
10 Rope Climbs (Or 40 Strict Pull Ups)
*Partition any way*
Independence (RX)
800m Run
80/65 Calorie Row
8 Rope Climbs (Or 32 Strict Pull Ups)
-Partition any way-
Liberty
5 rounds
150m Run
12/10 Calorie Row
3 Zombie Rope Climbs (Or 10 Ring Rows)
Target time: 12-14 minutes
Time cap: 20 minutes
Come up with a strategy that allows you to keep your heart rate down and not burn out across reps.
The rope makes/breaks the workout, so be sure to hit it while you’re fresh each round.
Mobility
Mobility (Checkmark)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)