CrossFit Mile Zero – CrossFit

Strength

Strict Press or Push Press

5, 4, 3, 2, 1, 1, 1, 1, 1, 1

10 sets building to heavy single

Push Press (10×1)

Shoulder Press (10×1)

Workout

The Saint (Time)

Compete (Rx+)

3 Rounds for Time

75 Double Unders

50m Farmer’s Carry Left (53/35)

15 Single Arm Russian KB Swing Right

50m Farmer’s Carry Right

15 SA Russian KB Swing Left

Performance (Rx)

3 Rounds For Time

50 Double Unders

50m Farmer’s Carry Left (35/26)

15 Single Arm Russian KB Swing Right

50m Farmer’s Carry Right

15 SA Russian KB Swing Left

Fitness

3 Rounds For Time

75 Single Unders

50m Farmer’s Carry Left (26/18)

10 Single Arm Russian KB Swing Right

50m Farmer’s Carry Right

10 SA Russian KB Swing Left

Goal: 10-12 Minutes

Cap : 15 Minutes

Same KB for the entire workout.

Take strategic rests to save your grip.

Focus on staying relaxed through the double unders.