CrossFit Mile Zero – CrossFit
Strength
Clean
10×2 Cleans, Last 3 sets @ 80% of 1RM Clean
* Rest 90 seconds between sets *
Power Clean
10×2 Power Cleans, Last 3 sets @ 80% of 1RM Clean
* Rest 90 seconds between sets *
Workout (Time)
Blue Marlin
Freedom (RX+)
50-40-30-20-10
Double Unders
25-20-15-10-5
Kettlebell Swings (53/35)
5-4-3-2-1
Front Squats (185/125)
Independence (RX)
30-25-20-15-10
Double Unders
25-20-15-10-5
Kettlebell Swings (35/25)
5-4-3-2-1
Front Squats (155/105)
Liberty
50-40-30-20-10
Single Unders
25-20-15-10-5
Russian Kettlebell Swings (light)
10-8-6-4-2
Kettlebell Goblet Squat
Target time: sub 9 minutes
Time cap: 14 minutes
Movements decrease throughout each round for you to attempt unbroken.
It’s grippy, shake it out during your transitions so you can hold on.
Take your time before the clean for front squats, especially in the later rounds. It’s going to get heavy.
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)