CrossFit Mile Zero – CrossFit
Strength/Accessory
Bench Press
8 sets x 3 Tempo Bench Press, Last 4 Sets @ 70% of 1RM
*Tempo = 3-second negative and 1-second pressing (contraction) portion
* Rest 2:00 between sets *
Shoulder Press
8 sets x 3 Tempo Press, Last 4 Sets @ 70% of 1RM
*Tempo = 3-second negative and 1-second pressing (contraction) portion
* Rest 2:00 between sets *
High Box Jumps (Distance)
5 sets x 3 High Box Jumps
*6-8” below max height for 1 rep
Workout
Workout (2 Rounds for time)
Stars and Stripes Forever
Independence (RX)
2 sets:
3 Rounds
8 Bar Facing Burpees
10 Power Snatch (75/55)
10 V-Ups
-Rest Until 10:00 and then repeat-
Liberty
2 sets:
3 Rounds
8 Up Downs
10 Dumbbell Snatch (light)
10 Sit Ups
-Rest Until 10:00 and then repeat-
Target time each set: 4:30-6 minutes
Time cap each set: 7 minutes
This is a moderate to high intensity workout, similar to the open.
Weight should be light enough that you can really move. Focus on dropping the hips and keeping the chest tall on snatches.
Go hard in Round 1, then aim to beat it in Round 2.
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)