CrossFit Mile Zero – CrossFit
Strength
Tempo Front Squats
3 Tempo Front Squats x 5 sets @70% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
* Rest as needed between sets *
Gymnastics
Strict Weighted Chin up (5×5 @50-60% of 1RM)
5 Strict Weighted Chin-ups x 5 sets @50-60% of 1RM
* Rest as needed between sets *
Workout
Metcon (Time)
Workout Option 1 – “Sparklers”
Freedom (RX’d)
21-15-9
Burpee Box Jump Overs (24/20)
Overhead Squats (115/80)
Independence
21-15-9
Burpee Box Jump Overs (20/16)
Overhead Squats (95/65)
Liberty
21-15-9
Up down + Box Step Up (20/16)
Dumbbell Front Squats (light)
Target Scores
Target time: 6-8 minutes
Time cap: 12 minutes
* Limited Equipment and Large Class Option available in Coach Notes
Cooldown
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)