CrossFit Mile Zero – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
5 Rounds of Rowling
Penalty is Burpees over Rower (Max penalty reps=5)
2. Workout Prep
2 sets:
15-second Sprints!
*Practice ramping up the rower and then settle into a pace around the 6-8 second mark.
-rest 2:00 between-
Workout
“HELP ME….I’M FEELING” (Part A) (Time)
Freedom (RX’d)
Part A:
For Time:
Max Effort, 500m Row
-Rest till 10:00, then Part B-
Independence
No Change to Workout
Liberty
Part A:
For Time:
Max Effort, 300m Row
-Rest till 10:00, then Part B-
Target time: 1:20-1:30/1:35-1:50
Time cap: 2:30/3 minutes
“HELP ME….I’M FEELING” (Part B) (AMRAP – Rounds and Reps)
Freedom (RX’d)
Part B:
Death by Shuttle Runs
* Each shuttle run = 25 feet down + 25 feet back (50 feet total)
Independence
No Change to Workout
Liberty
Part B:
Death by Shuttle Runs (25ft)
* Each rep is 25 feet in one direction.
Target Round: Into the round of 11 shuttle runs
Minimum Round before scaling: into the round of 9 shuttle runs
Strength/Accessory
Mayhem Mini-Pump –Upper Body Posterior (Checkmark)
3 Rounds
12 Double DB Prone Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose