CrossFit Mile Zero – CrossFit
Strength
In The Hole Front Squat + Front Squat (5×2)
1 In the Hole Front Squat + 1 Front Squat x 5 sets @ 75% of 1RM
* Rest as needed between sets *
Gymnastics
Strict Weighted Chin up (5×2 @70% of 1RM)
Weighted Strict Chin Up (Supinated)
2 Strict Weighted Chin-ups x 5 sets @70% of 1RM
* Rest as needed between sets *
WOD
Metcon (Time)
“Everything’s bigger in Texas”
Freedom (RX+)
2:00 AMRAP:
15 Toes to Bar
12/10 Calorie Assault bike (Or 10/8 Calorie Echo Bike)
Max Power Snatch (95/65)
-rest 2:00 between sets-
*Continue until 50 Power Snatches are completed.
5 Rounds: 20 minute time cap (includes rest time)
Independence (RX)
2:00 AMRAP:
12 Toes to Bar
10/8 Calorie Assault bike (Or 9/7 Calorie Echo Bike)
Max Snatches 75/55
-rest 2 min between sets-
Liberty (Scaled)
2:00 AMRAP:
10 Hanging Knee rasies
10/8 Calorie Assault bike (Or 9/7 Calorie Echo Bike)
Max Alternating Dumbbell Snatches (light)
-rest 2 min between sets-
**Target Score**
Target reps each set: 15+ reps
Minimal number of reps before scaling: 10 reps
Cooldown
Warm-up (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)