CrossFit Mile Zero – CrossFit
Strength
Deadlift (1×1 @85%)
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%
* Rest as needed between sets *
Gymnastics
Strict Handstand Push up (5 Sets at 50% reps of Max Reps)
5 Sets:
50% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
Scaling Options:
Strict Handstand Push-ups (+Abmats)
Kipping Handstand Push-ups (+Abmats)
Handstand Push-ups (box)
Pike Push-ups
Push-ups
Dumbbell Shoulder Press
Workout
Metcon (AMRAP – Rounds and Reps)
“Lone Star State”
Freedom (RX+):
16 min AMRAP
200m Run
10 Box Jump Overs (24/20)
4 Power Cleans (185/125)
Independence (RX):
16 min AMRAP
200m Run
10 Box Jump Overs (20/16)
4 Power Cleans (155/105)
Liberty (Scaled):
16 min AMRAP
400m/350m Bike Erg
10 Box Step Ups(24/20)
4 Power Cleans (95/65)
**Target Score**
Target Rounds: 7 +
Minimum Before Scaling: 5
Cooldown
Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
Cooldown/Mobility
1 min Couch Stretch (each side)
1 min Seal Pose
Couch Stretch: https://www.youtube.com/watch?v=ulgAOykAgV4
Foot Smash: https://www.youtube.com/watch?v=636EQMF2tME
Seal Pose: https://www.youtube.com/watch?v=eln0jlSQkI0