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
Don’t over do it on the cardio and box work. Try to keep your heart rate in check when it comes to the rope.
If you have the ability to climb, scale the reps before you scale the movement.
Take your time setting up and make sure to use your legs!
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