CrossFit Mile Zero – CrossFit
Strength/Accessory
Toes-To-Bar
Skill Work:
Kip Swing
Lat Pull
Chair Position
Straight Leg Raise, Dirty South, Toes to Bar
3-Position Clean + Push Jerk (Weight)
5x(1+1+1)+1
*Use the 5 rounds to build up to the weight you plan to use for the workout.
Workout
CrossFit Open 13.4 (AMRAP – Reps)
Freedom (RX+)
AMRAP in 7 minutes
3 Clean-and-Jerks (135/95 lb)
3 Toes-to-Bars
6 Clean-and-Jerks (135/95 lb)
6 Toes-to-Bars
9 Clean-and-Jerks (135/95 lb)
9 Toes-to-Bars
12 Clean-and-Jerks (135/95 lb)
12 Toes-to-Bars
If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc…
Independence (RX)
Freedom (RX+)
AMRAP in 7 minutes
3 Clean-and-Jerks (95/65 lb)
3 Straight Leg Raises
6 Clean-and-Jerks (95/65 lb)
6 Straight Leg Raises
9 Clean-and-Jerks (95/65 lb)
9 Straight Leg Raises
12 Clean-and-Jerks (95/65 lb)
12 Straight Leg Raises
If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc…
Liberty
3 Clean-and-Jerks (95/65 lb)
3 Hanging Knee Raises
6 Clean-and-Jerks (95/65 lb)
6 Hanging Knee Raises
9 Clean-and-Jerks (95/65 lb)
9 Hanging Knee Raises
12 Clean-and-Jerks (95/65 lb)
12 Hanging Knee Raises
If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc…
Cooldown/Mobility
Mobility (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)