CrossFit Mile Zero – CrossFit
Gymnastic Skill Review (Checkmark)
Take 10-15 min to practice Handstand Push-ups and work on efficiency.
Workout
Between the Lions (Time)
Freedom (RX+)
Every 4:00 (4 sets)
10 Hang Power Cleans (155/105)
10 Strict Handstand Push-Ups
10 Hang Power Cleans (155/105)
Independence (RX)
Every 4:00 (4 sets)
10 Hang Power Cleans (115/80)
10 Handstand Push-Ups OR 10 DB Shoulder to Overhead (35s/25s)
10 Hang Power Cleans (115/80)
Liberty
Every 4:00 (4 sets)
10 Power Cleans (light)
20 Dumbbell Shoulder Press (light)
10 Power Cleans (light)
Target time each set: 1:30-2:00
Time cap per set: 3 minutes
The weight is heavy and the reps short for you to lay on the gas this workout.
Choose a weight you can comfortably hit for sets of 5 on the hang power cleans. Aim to complete in 1-2 Sets.
Handstand Push Ups or Shoulder to Overheads should be done in 3 sets or less. Minimize your rest round to round.
Score the slowest round 2-4.
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)