CrossFit Mile Zero – CrossFit
Strength/Accessory
Back Squat
5-4-3-2-2-1-1-1. Build to a Heavy Single.
*Complete on a 2:00 Clock
Front Squat
5-4-3-2-2-1-1-1. Build to a Heavy Single.
*Complete on a 2:00 Clock
Overhead Squat
5-4-3-2-2-1-1-1. Build to a Heavy Single.
*Complete on a 2:00 Clock
Workout
Metcon (Time)
Freedom (RX+)
3 Rounds
400m Run/Row
21 Russian Swings (53/35)
12 Reverse Lunges (53/35)
Independence (RX)
3 Rounds
350m Run/Row
21 Russian Swings (35/26)
12 Reverse Lunges (35/26)
Liberty
3 Rounds
300m Run/Row
21 Russian Swings (light)
12 Reverse Lunges
Target time: 10-12 minutes
Time cap: 15 minutes
Aim for unbroken sets for KB swings and reverse lunges.
The transitions from movement to movement should be as clean as possible, especially for those rowing.
The make it or break it points in the workout are transitions, breaks, and pace for the run/row. Make sure to run/row HARD.
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)