CrossFit Mile Zero – CrossFit
Strength/Accessory
Single Arm Dumbbell Press
5×6/6. Build to a moderate to heavy weight. Stabilize your midline with opposite arm.
*Complete on a 2:30 Clock*
Straight Leg Bridges (Checkmark)
5×15. Keep legs straight and hold top for 1 second.
*Complete on a 2:30 Clock*
Workout
Workout (AMRAP – Rounds and Reps)
“Uno”
Freedom (RX+)
9:00 AMRAP
Round 1: 3 Power Cleans (155/105) + 1 Wall Walk
Round 2: 3 Power Cleans (155/105) + 2 Wall Walks
Round 3: 3 Power Cleans (155/105) + 3 Wall Walks
Round 4: 6 Power Cleans (155/105) + 4 Wall Walks
Round 5: 6 Power Cleans (155/105) + 5 Wall Walks
Round 6: 6 Power Cleans (155/105) + 6 Wall Walks
Round 7: 9 Power Cleans (155/105) + 7 Wall Walks
** The workout continues increasing in this manner until time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.
Independence (RX)
Change the Power Cleans to (135/95)
Liberty
Change to Dumbbell Hang Power Cleans (light) and inch worms
Target Round: Round of 6 Wall Walks
Minimum Round before scaling:
Round of 5 Wall Walks
The first few rounds go by fast, but pace yourself from the beginning to keep your heart rate down.
The push pull combo gets spicy. Make sure to hit clean singles when needed and shake out the arms during wall walks.
Mobility
Mobility (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)