CrossFit Mile Zero – CrossFit

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Strength/Accessory

Hang Power Clean + Power Clean

10x(1+1), work up to a light to moderate weight.

*Complete on a 1:30 Clock

Workout

French Toast Bagel (AMRAP – Rounds and Reps)

Freedom (RX+)

AMRAP 8

10 Box Jump Overs (24/20)

6 Hand Release Push Ups

2 Deadlifts (275/185)

Independence (RX)

AMRAP 8

10 Box Jump/Step Overs (24/20)

6 Hand Release Push Ups

2 Deadlifts (225/155)

Liberty

AMRAP 8

10 Step Ups (20/16)

6 Horizontal Bar Push Ups

2 Deadlifts (moderate)

Target 4+ Rounds

The first round you should be able to knock out fast, but pace yourself for the long haul.

This week was already heavy, this WOD is preserving midline stability through the hand release push ups and heavy deadlifts under fatigue.

Listen to your body when you set the weight for your deadlifts. Remember, it’s just conditioning.

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