CrossFit Mile Zero – CrossFit
Strength/Accessory
Power Snatch
10 sets: 1 Power Snatch (start light and build, no higher than 90%)
* Complete 1 set every 1:30 *
Snatch
10 sets: 1 Squat Snatch (start light and build, no higher than 90%)
* Complete 1 set every 1:30 *
Workout
Workout (2 Rounds for time)
Affiliate Version of “Intervals”
Freedom (RX+)
2 sets:
21 Box Jump Overs (24/20)
15/12 Calorie Row or 150m Run
9 Burpee Box Get Overs (30/24)
21 Box Jump Overs (24/20)
15/12 Calorie Row or 150m Run
9 Burpee Box Get Overs (30/24)
-rest until 10:00, perform second set reversed-
Independence (RX)
2 sets:
21 Box Jump/Step Overs (24/20)
12/10 Calorie Row or 125m Run
9 Burpee Box Get Overs (24/20)
21 Box Jump/Step Overs (24/20)
12/10 Calorie Row or 125m Run
9 Burpee Box Get Overs (24/20)
-rest until 10:00, perform second set reversed-
Liberty
2 sets:
21 Box Step Ups (20/16)
10/8 Calorie Row or 100m Run
9 Up Down Box Step ups (24/20)
21 Box Step Ups (20/16)
10/8 Calorie Row or 100m Run
9 Up Down Box Step ups (24/20)
-rest until 10:00, performe second set reversed-
Target time each set: 5-7 minutes
Time cap each set: 8 minutes
Aim for a pace you can sustain, don’t come out on fire for the first set.
Use the row/run as a recovery, don’t push the pace.
Be intentional on the second set of box jumps/step ups. Don’t wipe out!
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose