CrossFit Mile Zero – CrossFit
Strength/Accessory
Deadlift
8×2, Building up for the last 2 sets to be at 80%.
*Complete on a 2:00 Clock
Workout
“No one should be alone on Christmas” (AMRAP – Rounds and Reps)
Freedom (RX+)
12:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
10 Dumbbell Deadlifts (50s/35s)
200m Run or 15/12 Cal Bike
Independence (RX)
12:00 AMRAP
10 Dumbbell Bench Press (35s/25s)
10 Dumbbell Deadlifts (35s/25s)
200m Run or 15/12 Cal Bike
Liberty
12:00 AMRAP
10 Dumbbell Bench Press (light)
10 Dumbbell Deadlifts (light)
150m Run or 12/10 Cal Bike
Target number of Rounds: 5+ Rounds
Minimum number of Rounds before scaling: 4 Rounds
This is a functional bodybuilding type of day. Work through full range and don’t rush the dumbbell movements.
Use the run/bike as recovery from round to round.
For those of you coming this weekend, save some energy for tomorrow.
Accessory/Core
Core Work (Checkmark)
3 sets:
30 Heel Taps (each side)
30 GHD Russian Twist (Or Regular Russian Twist)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2:00 b/t sets
Cooldown/Mobility
Mobility (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)