CrossFit Mile Zero – CrossFit
Strength/Accessory
Split Squat
Step back into spilt (Jerk side) and bring back knee to floor
5×6/6
*Complete on a 2:30 Clock
Pendlay Row
5×6. Hold for a 2 second isometric at the top of each row.
*Complete on a 2:30 Clock
Pull-ups
5×5
*Complete on a 2:30 Clock
Workout
Workout (Time)
Cupcake Wars
Freedom (RX+)
2:00 AMRAP (6 sets)
12×32′ Shuttle Runs
Max Time Unbroken Farmers Hold
(DBs 70s/50s or Kettlebells (70s/53s)
-Rest 1:00 Between sets-
Independence (RX)
2:00 AMRAP (6 sets)
10×32′ Shuttle Runs
Max Time Unbroken Farmers Hold (2x50s/2x35s)
-Rest 1:00 between sets –
Liberty
2:00 AMRAP (6 sets)
8×32′ Shuttle Runs
Max Time Unbroken Farmers Hold (2x35s/2x25s)
-Rest 1:00 between sets –
Target time each set: 45 seconds
Minimum time before scaling: 30 Seconds
Score is lowest time
Stimulus is high intensity. Push the pace on the shuttle runs and then control breathing for farmer’s holds.
Use the first round as a test pace and adjust from there.
Keep the dumbbells/kettlebells balanced to place more pressure pn the forearms.
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)