CrossFit 04/24/2023

CrossFit Mile Zero – CrossFit

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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)