CrossFit Mile Zero – CrossFit
Strength
Back Squat
7 sets of 2 Back Squats @ 50-60% of 1RM Back Squat
* Complete 1 set every 90 Seconds *
Front Squat
7 sets of 2 Front Squats @ 50-60% of 1RM Front Squat
* Complete 1 set every 90 Seconds *
Snatch Balance
7 sets of 2 Snatch Balances + 1 Overhead Squat @ 50-60% of 1RM Snatch
* Complete 1 set every 90 Seconds *
Workout
Workout (Time)
Great Scott!
Freedom (RX+)
For Time:
10 Front Squats (115/75)
1-2-3-4-5-6-7
Wall Walks
Independence (RX)
For Time:
10 Front Squats (95/65)
1-1-2-3-4-5-6
Wall Walks
Liberty
For Time:
10 Dumbbell Front Squats (light)
1-2-3-4-5-6-7
Inch Worms
Target time: 10-12 minutes
Time cap: 15 minutes
Try to stay smooth and steady through the each round. Focus on clean transitions between movements.
Don’t go all out the first two rounds. If anything, save something in the tank for rounds 6/7.
22 Wall Walks will be a lot for most of us, scale it back to 1-1-1-2-3-4-5 if you think you may not make it through otherwise.
Mobility
Mobility (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)