CrossFit Mile Zero – CrossFit
Strength
Deadlift
7×2, Last 2 Sets at 85%
*Complete on a 2:00 Clock*
Workout
Workout (Time)
Affiliate Version of “Parallel-bar Pull”
Freedom (RX+)
8 Rounds
Wall Walk (Up) + 10 Shoulder Taps + Wall Walk (Down)
30 Double Unders
10 Sumo Deadlift High Pull (95/65)
Independence (RX)
8 Rounds
Wall Walk (Up) + 8 Shoulder Taps + Wall Walk (Down)
25 Double Unders
8 Sumo Deadlift High Pull (75/55)
Liberty
8 Rounds
Plank + 10 Shoulder Taps
30 Single Unders
10 Sumo KB Deadlift High Pull (moderate)
Target time: 11-13 minutes
Time cap: 16 minutes
This workout is all about high skill movement on the wall walk. Do your best to move with intention.
Aim to come out calm and maintain each rounds pace throughout.
1:30 pace per round will put you at 12 minutes.
Skills and Drills
Toes to Bar: Week 6 Day 1 (Checkmark)
Toes to Bar:
Week 6, Day 1
Advance:
Every min (8:00)
8-10 Toes to Bar
Intermediate:
Every min (8:00)
6-8 Toes to Bar
Beginner:
Every min (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)
Alternative Option:
Every minute (8:00)
10 V-Ups
10-Second Hollow Rock Hold
Mobility
Mobility (Checkmark)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)