CrossFit Mile Zero – CrossFit
Strength/Accessory
3-Position Clean + Push Jerk (Weight)
10 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Jerk Finishing up at 60-70% of 1RM Clean & Jerk
Complete a set every 1:30
Hold on to the bar until all 3 reps are complete
Workout
Workout (Time)
Buffalo Wild Wings
Freedom (RX+)
12-9-6
Hang Squat Clean (155/105)
Burpee Chest to Bar
Independence (RX)
12-9-6
Hang Squat Clean (135/95)
Burpee Pull Up
Liberty
12-9-6
Hang Dumbbell Squat Clean (Light)
Up Down + jumping Pull Up
Target time: 5-7 minutes
Time cap: 10 minutes
This is classic, high intensity CrossFit. Be ready to be uncomfortable out the gate.
Come up with a strategy where you aren’t staring at the barbell. To hit the stimulus you need to be moving.
Move with purpose.
Mobility (No Measure)
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)