CrossFit Mile Zero – CrossFit
Strength/Accessory
Snatch Push Press + Overhead Squat
1 Snatch Push Press + 1 Overhead Squat
– Work up to a heavy complex over 10 Rounds
Shoulder to Overhead + Front Squat
1 Push Press + 1 Front Squat
– Work up to a heavy complex over 10 Rounds
Workout
Vegemite (Time)
Freedom (RX+)
5 sets (Every 4:00)
12 Toes to Bar
10 Burpee Box Jump Over (24/20)
12 Toes to Bar
* This is a repeat from January 11th, 2022
Independence (RX)
5 sets (Every 4:00)
10 Toes to Bar
8 Burpee Box Jump Over (24/20)
10 Toes to Bar
Liberty
5 sets (Every 4:00)
12 Kipping Knee Raises
10 Up Down + Box Step Up (low box)
12 Kipping Knee Raises
Target time each set: 1:20 – 1:40
Time cap each set: 2 minutes
Hard, repeatable efforts. Rests are big, so take advantage of it round over round.
Choose a Toes to Bar variation or rep scheme that allows you to break things up into 2 sets.
Go for broke on round 5.
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)