CrossFit Mile Zero – CrossFit
Strength
Split Jerk
10 sets of 2 Split Jerks @ 60-75% of 1RM Jerk
* Complete 1 set every 90 Seconds *
Push Press
10 sets of 2 Push Press @ 60-75% of 1RM Push Press
* Complete 1 set every 90 Seconds *
Bench Press
10 sets of 2 Bench Press @ 60-75% of 1RM Bench Press
* Complete 1 set every 90 Seconds *
Workout
Workout (AMRAP – Reps)
George McFly
Freedom (RX+)
Every Minute (15:00)
(40 sec work/20 sec rest)
Min 1: Kettlebell Swings (53/35)
Min 2: Calorie Assault Bike
Min 3: Burpees
Independence (RX)
Every Minute (15:00)
(40 sec work/20 sec rest)
Min 1: Kettlebell Swings (35/26)
Min 2: Calorie Assault Bike
Min 3: Burpees
Liberty
Every Minute (15:00)
(40 sec work/20 sec rest)
Min 1: Russian Kettlebell Swings (light)
Min 2: Calorie Assault Bike
Min 3: Up Downs
TARGET SCORE:
Target number of reps each set:
Kettlebell Swings: 18+ reps
Assault Bike: 12/10+ Calories
Burpees: 12+ reps
Minimum number of reps before scaling:
Kettlebell Swings: 14 reps
Assault Bike: 8/6 Calories
Burpees: 7
Aim for a rep range that is repeatable across all 5 rounds.
Take today as a “just move” day. Get your reps in, but don’t leave your soul.
If you want more of a challenge, choose either the bike or burpees to go for broke.
Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)