CrossFit Mile Zero – CrossFit
Strength
Weighted Pull-ups (5×3-5 Reps)
Russian KB Swings (5×10)
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Freedom (RX+)
For time:
66 Dumbbell Overhead Lunge (50/35)
50 Alternating Single Dumbbell Step-up (50/35) (24/20)
50 Strict Handstand Push-ups
200′ Handstand Walk
* Score is reps completed at the Open 10-minute time cap.
Independence (RX)
For time
66 Dumbbell Overhead Lunge (35/25)
50 Alternating Single Dumbbell Step-ups (35/25)(20/16)
35 Strict Handstand Push-ups OR 50 Kipping Handstand Push Ups
100′ FarmersWalk (35s/25s)
Liberty
For time
66 Single Dumbbell Walking (light)
50 Alternating Box Step Ups (20/16)
50 Bar Push Ups
100′ FarmersWalk (light)
Target time: 12-14 minutes
Time cap: 18 minutes
This is a high skill workout. Scale accordingly. Create a strategy and attack it.
We don’t expect many people to finish in the time cap. Get in as far as you can.