CrossFit 07/06/2022

5
Jul

CrossFit 07/06/2022

CrossFit Mile Zero – CrossFit

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Strength

Deadlift (3×5 Dead Stop Deadlifts @ 70% of 1RM)

Gymnastics

Deficit Handstand Push-ups (5 Sets: 45-55% reps of Max Unbroken Reps (strict))

Workout

Metcon (Time)

“Catherine Wheel”

Teams of 2 (Rx+)

60/48 Calorie Assault bike (Or 50/40 Calorie Echo Bike)

-into-

2 rounds:

30 Synchro Push-ups

100m Farmers Carry (each) (35/53)

30 Synchro Air Squats

100m Farmers Carry (each) (35/53)

15 Synchro Burpees to Plate

100m Farmers Carry (each) (35/53)

-into-

60/48 Calorie Assault bike (Or 50/40 Calorie Echo Bike)

***

Individual Option:

25/20 Calorie Assault bike* (Or 20/16 Calorie Echo Bike)

-into-

2 rounds:

30 Push ups

100m Farmers Carry (each) (35/53)

30 Air Squats

100m Farmers Carry (each) (35/53)

15 Burpees to Plate

100m Farmers Carry (each) (35/53)

-into-

25/20 Calorie Assault bike* (Or 20/16 Calorie Echo Bike)

***

Independence (Rx)

Teams of 2

60/48 Calorie Assault bike (Or 50/40 Calorie Echo Bike)

into

2 rounds:

25 Synchro Push-ups

100m Farmers Carry (each) (25/35)

25 Synchro Air Squats

100m Farmers Carry (each) (25/35)

10 Synchro Burpees to Plate

100m Farmers Carry (each) (25/35)

into

60/48 Calorie Assault bike (Or 50/40 Calorie Echo Bike)

Liberty

Teams of 2

40/32 Calorie Assault bike (Or 32/24 Calorie Echo Bike)

into

2 rounds:

20 Synchro Bar Push-ups

100 ft Farmer Carry (each) (moderate)

20 Synchro Air Squats

100 ft Farmer Carry (each) (moderate)

10 Synchro Up Downs

100 ft Farmer Carry (each) (moderate)

into

40/32 Calorie Assault bike (Or 32/24 Calorie Echo Bike)

Target time: 14-16 minutes

Time cap: 20 minutes

* Limited Equipment and Large Class Option available in Coach Notes

Cooldown

Warm-up (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)

[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)