CrossFit Mile Zero – CrossFit
Strength
Hang Power Clean + Clean
8x(1+1), only build to a moderate weight. 1 RMs are coming.
*Rest on a 1:30 Clock*
Workout
Mayhem Classic Chipper (Time)
Independence (RX)
25 Burpee Box Get Over (24/20)
40/32 Calorie Bike or 500m Run
20 Stick Sit Ups
10 Bar Muscle-Up (Or 20 Chest to Bar)
20 Stick Sit Ups
40/32 Calorie Bike or 500m Run
25 Burpee Box Get Over (24/20)
Liberty
25 Up Down Box Get Over (24/20)
30/24 Calorie Bike or 400m Run
25 Sit Ups
20 Jumping Pull Ups
25 Sit Ups
30/24 Calorie Bike or 400m Run
25 Up Down Box Get Over (24/20)
* Target time: 20-22 minutes
* Time cap: 25 minutes
This is a longer workout. Come out with a moderate pace. You’ll want to save some energy for the muscle ups/chest to bar.
Do your best to match your second half pacing to the first half.
If you’re a better conditioned athlete, bump your cardio to 50/40 calorie bike or a 600m run.
Mobility (No Measure)
Mobility (Checkmark)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side