CrossFit Mile Zero – CrossFit
STRENGTH
Hang Power Clean + Power Clean + Squat (10x(1+1+1) on a 90 Second Clock)
Workout (Time)
“Macy’s Thanksgiving Day Parade”
Freedom (RX+)
81-72-63-54-45-36-27
Single Unders
27-24-21-18-15-12-9
Push Ups
Independence (RX)
70-60-50-40-30-20-10
Single Unders
24-21-18-15-12-9-6
Push Ups
Liberty
60-50-40-30-20-15-10
Single Unders
20-18-16-14-12-10-8
Bar Push Ups
Target time: 12-14 minutes
Time cap: 18 minutes
To make things harder, do all of your single unders on broken. One mess up brings you back to zero.
Come up with a strategy for your push ups. Don’t reach failure.
Jump rope is skill, push ups are a grind. Keep on moving.
Cooldown/Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)