CrossFit Mile Zero – CrossFit
Strength/Accessory
Paused Front Squat
8 sets x 2 Pause Front Squats. Last 4 @ 75% of 1RM
Pause for 2 seconds at bottom of each squat
Rest 2:00 between sets
Pause Back Squats
Back Squat with full 2 second pause at the bottom.
8 sets x 2 Pause Back Squats. Last 4 @ 75% of 1RM
Pause for 2 seconds at bottom of each squat
Rest 2:00 between sets
Workout
Mobility
Workout (Time)
Gouda
Independence (RS)
3 Rounds
30 Alternating Dumbbell Snatches (35/25)
20 Toes to bar
Liberty
3 Rounds
20 Hang Alternating Dumbbell Snatch (light)
20 Hanging Knee Raises
Target time: 8-9 minutes
Time cap: 12 minutes
Moderate intensity throughout, but the main work here is on the toes to bar.
Break early and often to hold off grip and core fatigue.
Ideally we’re looking to hit the toes to bar in 2-3 sets. If that’s too difficult, scale the rep count before scaling the movement.
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)