CrossFit Mile Zero – CrossFit
Strength/Accessory
Power Snatch
Every Minute (10:00)
5 Power Snatch (+15 lbs total from week 2)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Workout
Dove (5 Rounds for time)
Freedom (RX’d)
5 Sets:
4 Shuttle Runs
8 Burpee Box Jump Overs (24/20)
-Rest 1:1 between sets-
** Each shuttle run is 25 feet down + 25 feet back (50 feet total)
(Repeat from Feb 14th, 2023)
Independence
5 sets:
4 Shuttle Runs
6 Burpee Box Jump Overs (20/16)
Rest 1:1 between sets
*Each shuttle run is 25 feet down + 25 feet back (50 feet total)
Liberty
5 sets:
3 Shuttle Runs
6 Up Down + Box Step Up (20/16)
Rest 1:1 between sets
*Each shuttle run is 25 feet down + 25 feet back (50 feet total)
Target time each set: 1:20-1:40
Time cap each set: 2 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back