CrossFit Mile Zero – CrossFit

Strength

Snatch Balance OR 1 1/4 Front/Back Squats.

3, 3, 2, 2, 1, 1, 1. Build to heavy single for today, then 1×1 @ 90% of that, 2×1 @ 80%.

Snatch Balance

1 1/4 Back Squat

Rack a barbell in the back rack position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.

1 1/4 Front Squat

*Rest 1:00-1:30 b/t sets

Focus: Rack a barbell in the front rack position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.

Workout

Madonna (AMRAP – Rounds and Reps)

Compete (Rx+)

AMRAP 12

15 Deadlifts (135/95)

10 Push Press

5 Strict HSPU

Performance (Rx)

AMRAP 12

15 Deadlifts (115/75)

10 Push Press

3 Strict HSPU

Fitness

AMRAP 12

10 Deadlifts (light)

10 Push Presses

5 Pike Push Ups

Goal: 5-9 Rounds

Barbell should be light or moderate.

Challenge your HSPU progression! Singles is OK.

Today is not the day to scale down and get 15 rounds.