CrossFit Mile Zero – CrossFit

Strength

Every 3 Minutes x 5 Sets

10 Plate Front Raise

12 Dumbbell Lateral Raise

10 Banded Pull Aparts

Plate Front Raise (3×10)

*Rest 1:00-1:30 b/t sets

Focus: Grab a weight plate at 3 o’clock and 9 o’clock positions. Keeping the arms extended (but not locked out), raise the plate until the hands reach eye level and then return back down. Athletes should keep the core braced and should not be tempted to go heavier than what they can show control with throughout entire range of motion.

Standing DB Lateral Raise (5×12)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: While standing, hold a dumbbell in each hand with dumbbells slightly in front of the body. Raise the dumbbells to the side, focusing on leading the movement with the elbows and not the hands. Arms should stay slightly bent throughout the movement and hands should stop at the level of the shoulder/elbows. Keep weight on the lighter side so control can be shown throughout.

Workout

Larry Wheels (Time)

Freedom (Rx+)

EMOM until 100 Push Ups

Odd Minutes: 10/8 Cal Row

Even Minutes: Rest

Independence (Rx)

EMOM until 100 Push Ups

Odd Minutes: 8/6 Cal Row

Even Minutes: Rest

Liberty

EMOM until 100 Bar Push Ups

Odd Minutes: 6/4 Cal Row

Even Minutes: Rest

Goal: Sub 16 Minutes

Cap: 20 Minutes

Aggressive pace on the row.

At least 10 push ups per round, scale the calories.

Score is total time it takes to finish 100 push ups.