CrossFit Mile Zero – CrossFit
Strength/Accessory
Power Clean + Push Jerk
Power Clean + Push Jerk 10×5
With an ongoing clock:
Minute 0-10:
Every minute on the minute for 10 minutes:
5 Power Clean and Push Jerks
Use a lightweight that can be cycled smoothly for 5 Touch and Go reps.
Rest exactly 2 minutes. The metcon begins at the 12 min mark.…
Workout
Wynwood Walls (Checkmark)
Rest until minute 12:00 (after strength)
From minute 12-22:
Freedom (RX’d)
Every minute on the minute for 10 minutes
200/175m Row (Or Ski)
Independence
Every minute (10:00)
175/150m Row (Or Ski)
Liberty
Every minute (10:00)
150/125m Row (Or Ski)
Target time each set: 40-45 seconds
Time cap each set: 52 seconds
Gymnastics/Core
Gymnastics: Core Conditioning (Day 1) (Time)
Day 1:
Advanced:
Accumulate 80 V Ups
Every time you break, perform 5 Burpees
Intermediate:
Accumulate 50 V Ups
Every time you break, perform 5 Burpees
Novice:
Accumulate 50 Abmat Situps
Every time you break, perform 3 Burpees
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back