CrossFit Mile Zero – CrossFit
Strength
Snatch + Overhead Squat
8 sets: 1 Squat Snatch + 1 Overhead Squat, Last 4 at 75% of 1RM Snatch)
* Complete a set every 1:45 *
Workout
Workout (AMRAP – Rounds and Reps)
The Goonies
Freedom (RX+)
15:00 AMRAP
10 Single Dumbbell Box Step Ups (50/35) (20)
20 V-Ups
16 Single Dumbbell Lunge (50/35)
Independence (RX)
15:00 AMRAP
10 Single Dumbbell Box Step Ups (35/25) (20)
20 V-Ups
16 Single Dumbbell Lunge (35/25)
Liberty
15:00 AMRAP
10 Single Dumbbell Box Step Ups (light) (20/16)
20 Sit Ups
16 Lunge
Target number of Rounds: 6+ Rounds (2:30 pace)
Minimum number of Rounds before scaling: 4 Rounds (3:45 pace)
This is a leg and gut punisher, do your best to establish a stable and steady pace in round 1.
Avoid the temptation to full send the first two rounds. Ease in and dial it up if needed.
Give yourself a second between the lunges in to step ups, it’s a lot of back to back volume and your legs will thank you.
Mobility (No Measure)
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose