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

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