CrossFit Mile Zero – CrossFit

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Strength/Accessory

Deadlift

7 sets x 1 Deadlifts @90% of 1RM

* Complete a set on the 2 minutes

Workout

Tim Tam (Time)

Freedom (RX+)

Run 1000m

10 Rounds of “Strict Cindy”

5 Strict Pull Ups

10 Push Ups

15 Air Squats

Run 1000m

Independence (RX)

Run 1000m

10 Rounds of “Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

Run 1000m

Liberty

Run 800m

10 Rounds

5 Jumping Pull Ups

8 Bar Push Ups

12 Air Squats

Run 800m

Target time: 19-21 minutes

Time cap: 25 minutes

Stay steady on the run to start things off, 75-80% pace to save energy for “Cindy”.

Use the clock as a pacer for your 10 rounds, choose a number that’s repeatable.

As fatigue sets in make sure you’re still hitting full range of motion for pull ups, push ups, and air squats.

Cooldown/Mobility

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)