CrossFit Mile Zero – CrossFit
Strength
3-Position Power Snatch (5 sets at 70% of 1RM Snatch)
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch) x 5 sets
* Complete a set every 1:30 *
Overhead Squat (3×2 @80% of 1RM Snatch)
Workout
Metcon (Time)
“Rainbow Roll”
Freedom (RX+)
3 Rounds
30 Air Squats
20 Alternating Lunges
30 Push-ups
20 Alternating Lunges
30 Kettlebell Swings (53/35)
Independence (RX)
3 Rounds
25 Air Squats
20 Alternating Lunges
25 Push ups
20 Alternating Lunges
25 Kettlebell Swings (35/25)
Liberty
3 Rounds
20 Air Squats
14 Alternating Lunges
20 Bar Push ups
14 Alternating Lunges
20 Russian Kettlebell Swings (light)
Target time: 12-14 minutes
Time cap: 16 minutes
Test the water Round 1 and maintain Rounds 2/3
Keep Push Ups in Quick Sets (5s or 10-8-6-4-2)
KB Swings in 1-2 Sets
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)