CrossFit Mile Zero – CrossFit

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Strength/Accessory

Bench Press

8×2, Building up until the last 3 sets are at 90%.

*Complete on a 2:00 Clock

Push Press

8×2, Building up until the last 3 sets are at 80%.

*Complete on a 2:00 Clock

Workout

The Parent Trap (Time)

Freedom (RX+)

5 rounds

8 Shoulder to Overhead (135/95)

10 Bar Facing Burpees

12 V-Ups

Independence (RX)

5 rounds

7 Shoulder to Overhead (115/80)

8 Bar Facing Burpees

9 V-Ups

Liberty

5 rounds

10 Dumbbell Push Press (light)

10 Up Downs

10 Abmat Sit Ups

Target time: 8-11 minutes

Time cap: 14 minutes

Use transitions to pace yourself and aim to go unbroken for each movements.

If V-Ups falter in the later rounds, break up the movement and manage rest periods.

Strong leg drive on your STO. Keep your core tight as you drive up.

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)