CrossFit Mile Zero – CrossFit
Strength/Accessory
Back Squat
7×5. Work to a light to moderate weight.
*Complete on a 2:00 Clock*
Front Squat
7×5. Work to a light to moderate weight.
*Complete on a 2:00 Clock*
Workout Option 1
CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
Freedom (RX+)
12:00 AMRAP
2 Rounds of:
16 Dumbbell Lunges (50s/35s)
16 Toe-to-Bars
8 Dumbbell Power Cleans (50s/35s)
Then, 2 Rounds of:
16 Dumbbell Lunges (50s/35s)
16 Bar Muscle-Ups
8 Dumbbell Power Cleans (50s/35s)
Independence (RX)
12:00 AMRAP
2 Rounds of:
16 Dumbbell Lunges (35s/25s)
16 Toe-to-Bars
8 Dumbbell Power Cleans (35s/25s)
Then, 2 Rounds of:
16 Dumbbell Lunges (35s/25s)
16 Chest to Bar
8 Dumbbell Power Cleans (35/25s)
Liberty
12:00 AMRAP
2 Rounds of:
16 Lunges
16 Hang Knee Raises
8 Dumbbell Power Cleans (light)
Then, 2 Rounds of:
16 Lunges
16 Jumping Pull Ups/Pull Ups
8 Dumbbell Power Cleans (light)
Target number of Rounds: 4+ rounds
Minimum number of reps before scaling: 3 rounds
Break up movements earlier than you think.
This is a higher skill workout. Scale reps before you scale movements.
Mobility
Mobility (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)