CrossFit Mile Zero – CrossFit
Strength/Accessory
Bench Press
8×2, Last 3 Sets at 90%
*Complete on a 2:00 Clock
Shoulder Press
8×2, Last 3 Sets at 90%
*Complete on a 2:00 Clock
Workout
“Call me beep me, if you wanna reach me” (Time)
Freedom (RX+)
30-24-18-12-6
Calorie Air Bike
Dumbbell Bench Press (2×50/2×35)
(Female calories: 24-20-14-10-5)
Independence (RX)
24-18-14-10-6
Air Bike Calories
Dumbbell Bench Press (2×40/2×25)
(Female Calories: 20-16-12-8-4)
Liberty
20-16-12-8-4
Air Bike Calories
Bar Push Ups
(Women’s Calories: 16-12-8-4-2)
Target time: 10-12 minutes
Time cap: 16 minutes
Avoid burnout on the bench press in the early rounds by taking calculated breaks.
As the reps decrease look to go unbroken.
In bigger groups, one person start on the bike and the partner start on the bench.
Cooldown/Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)