CrossFit Mile Zero – CrossFit
Strength/Accessory
Bench Press
5 sets x 2 Bench Press @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Workout
Ferrero Rocher (Time)
Freedom (RX’d)
For Time:
2000/1750m Row
*Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (50s/35s)
(KG conv: 22.5/15 DBs)
Independence
For Time:
1750/1500m Row
Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (35s/25s)
(KG conv: 15/10 DBs)
Liberty
For Time:
1200/1000m Row
Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (light)
Target time: 9-11 minutes
Time cap: 14 minutes
Gymnastics
Handstand Push Ups (Day 1) (Checkmark)
5 minutes of Intro/Cues
Cue 1: Brace the core & press the entire hand to the ground to set up in the handstand
Cue 2: Lean slightly to fingertips to create a slight tripod on the way down – continue PRESSING
Cue 3: Neutral head and SQUEEZE abs as you touch the top of the head
Cue 4: Move hands DOWN into the ground and remain tight in glutes and core on the way up.
WORKOUT
Advanced
EMOM 6 Minutes
Odd Minute: 5 Wall-Facing Handstand Push Ups
Even Minute: 50ft single dumbbell overhead walking lunge 50/35 (25ft each arm)
Intermediate
EMOM 6 Minutes
Odd Minute: 3-5 Strict Handstand Push Ups
Even Minute: 50ft single dumbbell overhead walking lunge 35/20 (25ft each arm)
Beginner
EMOM 6 Minutes
Odd Minute: 3-5 Box Handstand Push Ups OR 5 Push Ups
Even Minute: 50ft single dumbbell overhead walking lunge (light)
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)