CrossFit Mile Zero – CrossFit
Strength
Back Squat
8×3
*No percentages this week. Build as heavy or light as you would like in preparation for the new cycle starting next week.*
Front Squat
8×3
*No percentages this week. Build as heavy or light as you would like in preparation for the new cycle starting next week.*
Workout (2 Rounds for time)
Banana Pepper
Freedom (RX+)
3 rounds
8 Overhead Squats (115/80)
24 Pull-ups
-at 10:00-
3 rounds
8 Power Snatch (115/80)
24 Wall Balls (20/14)
Independence (RX)
3 rounds
8 Front Squats (95/65)
18 Pull-ups
-at 10 minutes-
3 rounds
8 Power Snatch (95/65)
24 Wall Balls (14/10)
Liberty
3 rounds
12 Dumbbell Front Squats (light)
15 Jumping Pull-ups
-at 10 minutes-
3 rounds
12 Alternating Dumbbell Snatch (light)
15 Wall Ball Thrusters (light)
Target times:
Set 1: 3:45-4:45
Set 2: 4:00-5:00
Time cap each set: 7 minutes
Choose a weight that you can do your squats unbroken each round.
Break up the Power Snatches into 2-3 quick sets. Don’t catch yourself standing over the bar for too long.
Time Cap set at 7 minutes each round, scale accordingly.
Accessory (Time)
For Time: (RX+)
100 Abmat Sit Ups
For Time: (RX)
80 Abmat Sit Ups
For Time:
60 Abmat Sit Ups
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)