CrossFit Mile Zero – CrossFit
Strength/Accessory
Bench Press
8×3, Last 3 Sets at 75%
*Complete on a 2:00 Clock
Shoulder Press
8×3, Last 3 Sets at 75%
*Complete on a 2:00 Clock
Workout
Big Ben (Time)
Freedom (RX+)
4 Rounds
15/12 Calorie Air Bike or 300m Run
15 Toes to Bar
100ft Farmer Carry (70s/50s)
5 Burpees to Target
Independence (RX)
4 Rounds
12/10 Calorie Air Bike or 250m Run
12 Toes to Bar
100ft Farmer Carry (50s/35s)
5 Burpees to Target
Liberty
4 Rounds
10/8 Calorie Air Bike or 200m Run
10 Hanging Knee Raises
100ft Farmer Carry (moderate)
5 Up Downs to Target
Target time: 12-14 minutes
Time cap: 16 minutes
Use the first round to make adjustments. Speed up or slow down to maintain a sustainable effort.
Toes to Bar/Variations should be done in 1-2 sets.
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)