CrossFit Mile Zero – CrossFit

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Strength/Accessory

Bench Press

8×5 Reps. Last 4 sets at 70% 1 RM

* Complete a set on a 2:00 clock *

Shoulder Press

8×5 Reps. Last 4 sets at 70% 1 RM

* Complete a set on a 2:00 clock *

Workout

Workout (Time)

“I’m gonna take a nap. Turkey makes me sleepy.”

Freedom (RX+)

10 Thrusters (135/95)

100 Double Unders

8 Thrusters (135/95)

80 Double Unders

6 Thrusters (135/95)

60 Double Unders

4 Thrusters (135/95)

40 Double Unders

2 Thrusters (135/95)

20 Double Unders

Independence (RX)

10 Thrusters (115/80)

75 Double Unders

8 Thrusters (115/80)

60 Double Unders

6 Thrusters (115/80)

45 Double Unders

4 Thrusters (115/80)

30 Double Unders

2 Thrusters (115/80)

15 Double Unders

(KG conv: 52/36)

Liberty

10 Dumbbell Thrusters (light)

100 Single Unders

8 Dumbbell Thrusters

80 Single Unders

6 Dumbbell Thrusters

60 Single Unders

4 Dumbbell Thrusters

40 Single Unders

2 Dumbbell Thrusters

20 Single Unders

Target time: 7-9 minutes

Time cap: 12 minutes

Moderate pacing out of the gate.

Break the thrusters in to short quick sets if needed, but dig deep as the reps go down to not let go of the bar.

Take a few deep breaths before picking up the barbell each round.

Mobility (No Measure)

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch