CrossFit Mile Zero – CrossFit
Strength
Back Squat
8×3, Last 3 sets @ 70-80% of 1RM
* Rest 2 minutes between sets *
Front Squat
8×3, Last 3 sets @ 70-80% of 1RM Clean
* Rest 2 minutes between sets *
Overhead Squat
8×3, Last 3 sets @ 70-80% of 1RM Snatch
* Rest 2 minutes between sets *
Workout (Time)
Red Snapper
Freedom (RX+)
For Time:
300m Run
5 Rounds of Cindy
250m Run
4 Rounds of Cindy
200m Run
3 Rounds of Cindy
150m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
** 1 Round of Cindy is: **
5 Pullups
10 Pushups
15 Air Squats
Independence
-No change to workout
Liberty
500m Run
into
5 Rounds
5 Ring Rows
10 Bar Push Ups
10 Alternating Box Step Ups
into
500m Run
Target time: 17-19 minutes
Time cap: 22 minutes
Week 2 of Murph Prep, scale yourself for the volume if needed.
Steady, moderate pace throughout. Keep rest short during movements.
If you’re ready to for a vest, wear it. Score Rx+ with a vest.
Mobility (Checkmark)
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)