CrossFit Mile Zero – CrossFit
Strength/Accessory
Snatch
Squat Snatch Heavy Single 10×1
* rest 1:30 between lifts *
Power Snatch
Power Snatch Heavy Single 10×1
* rest 1:30 between lifts *
Workout
Workout (Time)
The Sandlot
Freedom (RX+)
1000/850m Row or 1000m Run
100 Air Squats
1000/850m Row or 1000m Run
Independence (RX)
800/700m Row or 800m Run
75 Air Squats
800/700m Row or 800m Run
Liberty
500/425m Row or 500m Run
50 Air Squats
500/425m Row or 500m Run
Target time: sub 12 minutes
Time cap: 15 minutes
Steady pace through the first row/run, grind out the squats at a steady pace, and then open up your last row/run.
Don’t burn out the squats. Slow is smooth and smooth is fast.
RX+ athletes should feel comfortable running a sub 7:00 mile pace both runs.
Mobility (No Measure)
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose