CrossFit Mile Zero – CrossFit

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Strength/Accessory

Snatch Push Press + Overhead Squat

8×2 Snatch Grip Push Press + 1 Overhead Squat

*Complete on a 2:00 Clock

Shoulder to Overhead + Front Squat

8×2 Push Press + 1 Front Squat

*Complete on a 2:00 Clock

Workout

Workout (2 Rounds for reps)

Ted Lasso

Freedom (RX+)

2 sets:

6:00 AMRAP

3x48ft Shuttle Runs

10 Pull-ups

3x48ft Shuttle Runs

15 V-ups

-Rest 3:00 between sets-

* One shuttle run = 24 feet down + 24 feet back. Each full shuttle run of 48 feet counts as one rep in score.

Independence (RX)

2 sets:

6:00 AMRAP

3x48ft Shuttle Runs

8 Pull-ups

3x48ft Shuttle Runs

10 V-ups

-Rest 3:00 between sets-

* One shuttle run = 24 feet down + 24 feet back. Each full shuttle run of 48 feet counts as one rep in score.

Liberty

2 sets:

6:00 AMRAP

3x48ft Shuttle Runs

10 Horizontal Rows

3x48ft Shuttle Runs

15 Sit ups

-Rest 3:00 between sets-

* One shuttle run = 24 feet down + 24 feet back. Each full shuttle run of 48 feet counts as one rep in score.

Target number of rounds each set: 3 Rounds

Minimum number of rounds before scaling: 2 rounds

Moderate to high intensity throughout the entire workout.

Reps are short for each movement leaving little time for breaks.

Try to match your reps for each round or dig deeper on round 2.

Mobility (No Measure)

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose