CrossFit Mile Zero – CrossFit

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Strength/Accessory

Bench Press

8×2. Build up to a heavy double. Add an open drop set 20% lighter to finish up

*Complete on a 2:00 Clock

Shoulder Press

8×2. Build up to a heavy double. Add an open drop set 20% lighter to finish up

*Complete on a 2:00 Clock

Workout

Workout (Time)

I love Rock ‘N Roll

Freedom (RX+)

For Time:

150 Double Unders

50 Handstand Push Ups

100 Double Unders

10 Wall Walks

50 Double Unders

Independence (RX)

For Time:

105 Double Unders

35 Handstand Push Ups

70 Double Unders

7 Wall Walks

35 Double Unders

Liberty

For Time:

150 Single Unders

50 Dumbbell Push Press

100 Single Unders

10 Inch Worms

50 Single Unders

Target time: 8-10 minutes

Time cap: 15 minutes

This workout is all about the handstand push ups. Break them up in to manageable sets from the get go.

If you can do handstand pushups, but the numbers 35/50 are daunting, scale the reps before you scale the movement.

Mobility

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)