CrossFit Mile Zero – CrossFit
Strength/Accessory
Power Snatch
8×2. Build up to a light to moderate weight.
*Complete on a 2:00 Clock
Workout
Workout (Time)
“Don’t put words in people’s mouths. You put turkey in people’s mouths”
Freedom (RX+)
Teams of 2
Partner 1:
200/160 Calorie Air Bike
Partner 2:
5 Deadlifts (225/155)
3 Wall Walks
5 Deadlifts (225/155)
*Switch when the deadlift/wall walk/deadlift is complete
Independence (RX)
Teams of 2
Partner 1:
160/130 Calorie Air Bike
Partner 2:
5 Deadlifts (185/125)
2 Wall Walks
5 Deadlifts (185/125)
Liberty
Teams of 2
Partner 1:
120/90 Calorie Air Bike
Partner 2:
5 Dumbbell Deadlifts (moderate)
1 Wall Walk/3 Inch Worms
5 Dumbbell Deadlifts (moderate)
Target time: 12-14 minutes
Time cap: 16 minutes
Work with your partner to establish pacing on both the biking and metcon components.
Both sections shouldn’t be a sprint, but you should move with purpose.
Set up your bike to watch your partner so you know when to push.
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose