CrossFit Mile Zero – CrossFit

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Strength

Deadlift

7×5, Last 2 Sets at 80%

Workout

Skills and Drills

Workout (Time)

Ferris Bueller’s Day Off

Freedom (RX+)

21-15-9

Thrusters (95/65)

Burpee Over Bar

Chest to Bar

Independence (RX)

21-15-9

Thrusters (75/55)

Burpee over Bar

Pull-ups

Liberty

21-15-9

Dumbbell Thrusters (light)

Up Downs

Jumping Pull-ups

Target time: 5-7 minutes

Time cap: 10 minutes

This workout looks like Fran, feels like Fran, but you should pace this slower than Fran.

Try and move at a reasonable pace that allows consistent flow within the time domains.

Toes to Bar (Checkmark)

Toes to Bar:

Week 2, Day 1

Advance:

5 sets (10:00)

8-10 Kip Swings

5-8 Strict Toes to Bar

Intermediate:

5 sets (10:00)

6-8 Kip Swings

5-8 Strict Knee Raise + Extension

Beginner:

5 sets (10:00)

5 Kip Swings (Stand on tiptoes if needed)

5-8 Strict Hanging Knee Raise

Alternative Option:

5 sets (10:00)

10 Weighted Sit Ups

30-second Plank Hold (elbows)

* On the Kip, have athletes focus on getting their head through their arms (swing through) and behind the bar (swing back). *

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