CrossFit Mile Zero – CrossFit
Successory Work
Rear Foot Elevated DB Split Squat (5 x 8/8)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
Rear foot elevated DB Split Squat
https://youtu.be/x5CeQjVetOU
Weighted Hip Thrust (5 x 8-12)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
Workout
Mrs. Fiona Charming (AMRAP – Rounds and Reps)
Freedom (Rx+)
AMRAP 20
24/20 Cal Bike or 400m Run
10 Dumbbell Box Step Ups (35s/25s)
5 Strict Toes to Bar
3 Strict Pull Ups
Independence (Rx)
AMRAP 20
20/16 Cal Bike or 300m Run
10 Dumbbell Box Step Ups (25s/15s)
5 Strict Toes to Bar
3 Strict Pull Ups
Liberty
AMRAP 20
12/10 Cal Bike or 200m Run
10 Box Step Ups
5 Knee Tucks
3 Jumping Pull Ups
Goal: 3-5 Rounds
80% effort throught the entire 20 minutes.
Functional bodybuilding style workout.
Think of it as an AMRAP for quality instead of quantity.