CrossFit Mile Zero – CrossFit
Strength
Back Squat
8×2, Last 3 Sets at 85%
*Complete on a 2:00 Clock*
Front Squat
8×2, Last 3 Sets at 85%
*Complete on a 2:00 Clock*
Workout
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
“Nate”
Freedom (RX)
20 min AMRAP
2 Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)
Independence
20 min AMRAP
2 Bar Muscle Ups (Or 6 Chest to Bars)
4 Handstand Push ups
8 Kettlebell Swings (53/35)
Liberty
20 min AMRAP
2 Jumping Pull Ups
4 Hand Release Push Ups
8 Russian Kettlebell Swings (moderate)
Target number of Rounds: 14+ Rounds
Minimum number of Rounds before scaling: 10 rounds
This workout moves fast at the start. Pace yourself early so that you can hold on as time progresses.
One Round every 60-90 seconds is high volume.
The rest should be between movements, not during. Set yourself up to knock out reps unbroken.
Mobility (No Measure)
Mobility (Checkmark)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)