CrossFit Mile Zero – CrossFit
Strength/Accessory
Farmer’s Carry
5×30 Seconds. Find the heaviest weight you can hold.
*Complete on a 75 second clock
Strict Pull-ups
Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.
5×3. Use band if needed and weight if able.
*Complete on a 75 second clock
Workout
McIntosh (Time)
Freedom (RX+)
2 rounds
40/32 Calorie Row or 400m Run
30 Box Jumps (24/20)
5 Rope Climbs or 20 Pull Ups
Independence (RX)
2 rounds
32/24 Calorie Row or 300m Run
30 Box Jumps/Step Ups (24/20)
4 Rope Climbs or 15 Pull Ups
Liberty
2 rounds
25/20 Calorie Row or 250m Run
20 Box Step Ups (20/16)
5 Zombie Rope Climbs or 15 Horizontal Rows
Target time: sub 12 minutes
Time cap: 16 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch