CrossFit Mile Zero – CrossFit
Strength/Accessory
Back Squat (8 sets x 1 In the Pause Back Squat, Last 4 Sets @ 80-90% of 1RM
* Rest 2:00 between sets *)
Front Squat (8 sets x 1 In the Pause Front Squat, Last 4 Sets @ 80-90% of 1RM
* Rest 2:00 between sets *)
Workout
Workout (Time)
Jersey Mike’s
Independence (RX)
200m Run
18-15-12-9-6-3
Shoulder to Overhead (95/65)
Liberty
150m Run
18-15-12-9-6-3
Dumbbell Push Press (light)
Target time: sub 10 minutes
Time cap: 15 minutes
Start off slower than you intend to finish. As you hit the round of 12, speed it up.
Control your heart rate on the run so you’re able to sustain overhead reps.
Overhead should be stable, full lock out, mid line stable. Use a weight you can lock it in!
Mobility (No Measure)
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)