CrossFit Mile Zero – CrossFit
Strength
Clean
Build to a Heavy Single over 8 Rounds
* Rest 90 seconds between sets *
Power Clean
Build to a Heavy Single over 8 Rounds
* Rest 90 seconds between sets *
Workout (AMRAP – Reps)
Kang the Conqueror
Freedom (RX+)
15:00 AMRAP:
5-4-3-2-1
Strict Pull Up (overhand grip)
Dumbbell Step Over (50s/35s to 20”)
Independence (RX)
15 minute AMRAP:
5-4-3-2-1
Strict Pull Up (use minimal band or box assistance if needed)
Dumbbell Box Step Over (35s/25s to 20”/16”)
Liberty
15 minute AMRAP:
5-4-3-2-1
Ring Row
Single Dumbbell Box Step Over (Light to 20”)
Target Reps: 120+ (4+ times through the 5-4-3-2-1- rep scheme)
Minimum Reps before scaling: 90 (3 times through the 5-4-3-2-1- rep scheme)
This is a grip workout. Keep pull up sets short and quick.
Dumbbells can rest anywhere for box step overs.
Mobility (Checkmark)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)