CrossFit Mile Zero – CrossFit
Strength/Accessory
Power Clean + Front Squat
10x (2 Power Clean + 1 Front Squat)
*Use a weight that can be cycled smoothly for Touch and Go reps
*Complete on a 1:30 Clock
Workout
Tony Stark (AMRAP – Rounds and Reps)
Freedom (RX+)
15:00 AMRAP
200m Run or Row
15 Toes to Bar
200m Run or Row
10 Burpees to Target
200m Run or Row
5 Front Squats (155/105)
Independence (RX)
15:00 AMRAP
200m Run or Row
12 Toes to bar
200m Run or Row
8 Burpees to Target
200m Run or Row
4 Front Squats (115/80)
Liberty
15:00 AMRAP
150m Run or Row
10 Hanging Knee Raises
150m Run or Row
10 Up Downs
150m Run or Row
5 Goblet Squats (light)
Target number of Rounds: 3+ Rounds
Minimum number of Rounds before scaling: 2.5 rounds
Slow and steady pace throughout the workout. Do your best to manage your heart rate.
Take your time setting up for Front Squats. Brace the clean and knock them out when you’re ready.
Score every 50m as 1 rep.
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch