CrossFit Mile Zero – CrossFit
Strength/Accessory
Bench Press
8×3, Last 3 Sets at 90%+
* Complete a set on a 2:00 Clock *
Shoulder Press
8×3, Last 3 Sets at 90%+
* Complete a set on a 2:00 Clock *
Workout
Deviled Eggs (Time)
Freedom (RX+)
2 Sets
25 Cal Row or 400m Run
30 Push Ups
-Rest 1:00 Minute-
25 Cal Row or 400m Run
20 Alt DB Snatches (70/50)
-Rest 1:00 Minute-
Independence (RX)
2 Sets
20 Cal Row or 300m Run
25 Push Ups
-Rest 1:00 Minute-
20 Cal Row or 300m Run
20 Alt DB Snatches (50/35)
-Rest 1:00 Minute-
Liberty
2 Sets
15 Cal Row or 250m Run
25 Bar Push Ups
-Rest 1:00 Minute-
15 Cal Row or 250m Run
20 Alt DB Snatches (light)
-Rest 1:00 Minute-
Target time each set: 7-8 mins
Time cap each set: 9 mins
Aim to be off the rower or in the back door under 2 minutes.
Push ups should be done in 2-3 quick sets.
Dumbbells are heavier than normal. Make sure to keep your chest up throughout.
Cooldown/Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)