CrossFit Mile Zero – CrossFit
Strength/Accessory
Deadlift
Deadlift 8×3
3 Deadlifts x 8 sets. Last 3 @70% of 1RM
* Complete a set on the 2 minutes *
Workout
Workout (2 Rounds for reps)
Coach Beard
Freedom (RX+)
4 sets, with a new set starting every 4 minutes.
At 0:00 & 8:00
3:00 Amrap
30/24 Calorie Row or 300m Run
Max Bench Press (115/80)
-rest 1:00-
At 4:00 & 12:00
3:00 Amrap
30/24 Calorie Row or 300m Run
Max Push Ups
-Rest 1:00-
*Score all bench reps as score 1 and all push up reps as score 2
Independence (RX)
At 0:00 & 8:00
3:00 Amrap
24/18 Calorie Row or 250m Run
Max Bench Press (95/65)
-rest 1:00-
At 4:00 & 12:00
3:00 Amrap
24/18 Calorie Row or 250m Run
Max Push Ups
-Rest 1:00-
Liberty
At 0:00 & 8:00
3:00 Amrap
20/16 Calorie Row or 200m Run
Max Dumbbell Bench Press (light)
-rest 1:00-
At 4:00 & 12:00
3:00 Amrap
20/16 Calorie Row or 200m Run
Max Bar Push Ups
-Rest 1:00-
Target number of reps each set: Bench Press: 20+ reps
Push Ups: 20+ Reps
Minimum number of reps before scaling:
Bench Press: 15 Reps
Push Ups: 15 Reps
Aim for 60-90 seconds each round for bench press/push ups.
Break in to manageable sets from the beginning.
Do your best to avoid burnout early and maintain muscular endurance for the 3rd/4th rounds.
Mobility
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)