CrossFit Mile Zero – CrossFit
Strength/Accessory
Back Squat
8 sets x 3 Tempo Front Squats, Last 3 @ 70% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
* Rest 2:00 between sets *
Front Squat
8 sets x 3 Tempo Front Squats, Last 3 @ 70% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
* Rest 2:00 between sets *
Workout
Workout (Calories)
America the Beautiful
Independence (RX)
3:00 AMRAP (5 sets)
20 Bench Press (115/80) or 20 Push Ups
Max Calorie Row, Bike, Ski/Bike Erg
-Rest 1:00 between sets –
Liberty
3:00 AMRAP (5 sets)
15 Dumbbell Bench (light) or 15 Bar Push Ups
Max Calorie Row, Bike, Ski/Bike Erg
-Rest 1:00 between sets –
Target Calories each set: 35/28 calories
Minimum Calories before scaling: 28/20 Calories
Choose a weight on the bench or push ups where you can move smooth and efficiently. Aim for unbroken.
Aim to transition from the bench/push ups to the calorie option with 90 seconds in the tank.
Hit the calories hard to start and then settle in to your maintenance pace.
Mobility (No Measure)
Mobility (Checkmark)
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)