CrossFit Mile Zero – CrossFit
Strength
Front Pause Squat
2 Pause Front Squats x 5 sets @75% of 1RM
* Pause for 2 seconds at bottom
* Rest as needed between sets *
Gymnastics
Strict Weighted Chin up (5×3 @ 60-70% of 1RM)
Workout
Metcon (Time)
“Don’t Stop Believin’”
Freedom (RX+)
7 sets: (new set every 3:00)
4 Ring Muscle Ups (Or 12 Chest to Bar)
8 Squat Snatches (115/80)
Independence (RX)
7 sets: (new set every 3:00)
3 Bar Muscle Ups (Or 9 Chest to Bar)
8 Squat Snatches (95/65)
Liberty (Scaled)
7 sets: (new set every 3:00)
6 Up down + Jumping Pull-up
12 Alternating Dumbbell Snatch (light)
Target time each set: 60-75 seconds
Time cap each set: 90 seconds
Score Slowest Round
Cooldown
Warm-up (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)
[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)
Warm Up
Warm-up (No Measure)
Mayhem Ready: Barbell is out, let’s mobilize the arm