CrossFit Mile Zero – CrossFit
Strength/Accessory
Deadlift
7×1-2, Last 2 Sets at 80%
Workout
Workout (Time)
Mango Habanero
Freedom (RX+)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (50s/35s)
– 10/8 Calorie Bike or 100m Run after each set –
*Repeat from October 7, 2021
Independence
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (35s/25s)
-9/7 Calorie Bike or 100m Run after each set –
Liberty
10:00 Amrap
5 Up Downs
10 Dumbbell Deadlifts (light)
10/8 Calorie Bike or 100m Run
Target time: 12-14 minutes
Time cap: 16 minutes
Come out with a pace on the burpee deadlifts that is sustainable.
Match your bike/run intensity so that you can maintain that pace.
This workout is front loaded, so rounds will get faster.
Remember that you finish with the bike or run!
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)