CrossFit Mile Zero – CrossFit
Strength
Back Squat (8×2)
Front Squat (8×2)
Workout (Time)
“A Charlie Brown Thanksgiving”
Freedom (RX+)
2 sets:
50 Air Squats
25 Alt. Dumbbell Snatches (70/50)
50 Air Squats
-rest 3:00 between sets-
Independence (RX)
2 sets:
50 Air Squats
25 Alt. Dumbbell Snatches (50/35)
50 Air Squats
rest 3:00 between sets
Liberty
2 sets:
30 Air Squats
15 Alt. Dumbbell Snatches (light)
30 Air Squats
rest 3:00 between sets
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Steady Pacing, try to stay +/- 15 seconds.
Legs are going to be heavy, drive strong through DB Snatches.
Full Depth. Slow is Smooth and Smooth is Fast.
Adjust your weight early if needed. Don’t let your ego get in the way of efficacy.
Accessory (AMRAP – Reps)
10 min GHD Sit ups Practice
OR
Every minute (10:00)
6-10 GHD Sit-ups
* If GHD’s are unavailable then perform V-Ups or Stick Sit ups
Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose