CrossFit Mile Zero – CrossFit
Strength/Accessory
Back Squat
6×5, Last 2 Sets at 65%
*Complete on a 2:00 Clock
Front Squat
6×5, Last 2 Sets at 65%
*Complete on a 2:00 Clock
Workout
Clint Barton (AMRAP – Rounds and Reps)
Freedom (RX+)
AMRAP 12
15 Wallballs (20/14)
12 Russian Kettlebell Swings (72/53)
3 Muscle Ups or 6 Chest to Bar Pull Ups and 6 Dips
Independence (RX)
AMRAP 12
15 Wallballs (20/14)
12 Russian Kettlebell Swings (53/35)
6 Pull Ups
6 Push Ups
Liberty
AMRAP 12
15 Wallballs (light)
12 Russian Kettlebell Swings (light)
6 Jumping Pull Ups
6 Hand Release Push Ups
Target sets: 5+
Minimum sets before scaling: 3.5
Wallballs and KB Swings should be unbroken and will take roughly 1 minute.
Compose yourself moving in to the pull ups and challenge yourself to the hardest pull up variation you can handle.
Scale reps before movement.
Gymnastics
Gymnastics: Bar Muscle Up Prep (Day 1) (Checkmark)
4 Positions of the Bar Muscle Up:
Position 1: Jump into Pike
Position 2: Arch
Position 3: Hollow Rock Around
Position 4: Support
Warm Up:
Advanced:
5 Reps of Position 1
5 Reps of Position 1 & 2
5 Reps of Positions 1,2 &3
5 Reps of Bar Muscle Ups
Intermediate:
5 Reps of Position 1
5 Reps of Position 1 & 2
5 Reps of Positions 1,2,&3
Novice:
10 Kip Swings
5 Strict Pull Ups OR 5 Ring Rows
WORKOUT:
Advanced:
Every 1:00 (6:00)
3 Bar Muscle Ups
Intermediate:
Every 1:00 (6:00)
1 Bar Muscle Up + 2 Strict Chest To Bar Strict
Novice:
Every 1:00 (6:00)
1-3 Box Bar Muscle Ups OR 3-5 Kipping Chest to Bar Pull Ups OR 3 Pull-up Negatives
Cooldown/Mobility
Mobility (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)