CrossFit Mile Zero – CrossFit
Strength/Accessory
Snatch Push Press + Overhead Squat
2 Snatch Push Press + 1 Overhead Squat: 8×3.
*Complete on a 2:00 Clock
Shoulder to Overhead + Front Squat
2 Push Press/Jerk + 1 Front Squat: 8×3.
*Complete on a 2:00 Clock
Workout (2 Rounds for reps)
Livin’ on a Prayer
Freedom (RX+)
6:00 AMRAP
8/7 Calorie Air Bike or 150m Run
2-4-6-8. . . Burpees Box Jump Overs (24/20)
-rest 4:00-
6:00 AMRAP
6 Burpees Box Jump Overs (24/20)
2-4-6-8. . . Calorie Air Bike or 50m-50m-100m-100m-150m…Run
Independence (RX)
6:00 AMRAP
6/5 Calorie Air Bike or 100m Run
2-4-6-8. . . Burpees Box Jump Overs (20/16)
-rest 4:00-
6:00 AMRAP
4 Burpees Box Jump Overs (20/16)
2-4-6-8. . . Calorie Air Bike or 50m-50m-100m-100m-150m…Run
Liberty
6:00 AMRAP
5/4 Calorie Air Bike or 100m Run
2-4-6-8. . . Up Down Box Step Overs (20/16)
-rest 4:00-
6:00 AMRAP
6 Up Down Box Step Overs (20/16)
1-2-3-4. . . Calorie Bike or 50m-50m-50m-100m-100m-100m… Run
Target Round each set:
Set 1: Through Round of 10 Burpee Box Jump Overs
Set 2: Through Round of 10 Calorie Bike
Minimum Round before scaling:
Set 1: Into Round of 8 Burpee Box Jump Overs
Set 2: Into Round of 6 Calorie Bike
This workout is meant to be fast all throughout. Ramp up intensity in the later rounds when the reps get higher.
Transitions off the bike should be quick, don’t lose a lot of time getting on/off.
Workout
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose