CrossFit Mile Zero – CrossFit
Workout
Workout (Time)
“They’ve ruined Cranberry Day.”
Freedom (RX+)
Teams of 2
4 sets:
60 Dumbbell Box Step Ups (50s/35s)(24/20) (split)
30 Synchro Hang Alternating Dumbbell Snatch (50/35)
-rest 3:00 between sets-
Independence (RX)
4 sets:
60 Dumbbell Box Step Ups (35s/25s)(24/20)
30 Synchro Hang Alternating Dumbbell Snatch (35/25)
-rest 3:00 between sets-
Liberty
4 sets:
60 Single Dumbbell Box Step Ups (light)(24/20)
30 Synchro Hang Alternating Dumbbell Snatch (light)
-rest 3:00 between sets-
Target time each set: 4-6 minutes
Time cap each set: 8 minutes
Use the first round to figure out a strategy on breaking up the step ups and make adjustments on pacing moving in to rounds 2-4.
Communicate with your partner on the hang snatches to stay in sync.
Be ready for a long one!
Mobility
Mobility (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)