CrossFit Mile Zero – CrossFit
Strength/Accessory
Bench Press
7×3, Last 2 Sets at 70%
*Complete on a 2:00 Clock
Shoulder Press
7×3, Last 2 Sets at 70%
*Complete on a 2:00 Clock
Workout
Brandon Lake (AMRAP – Reps)
Freedom (RX+)
4 sets:
3:00 AMRAP
500/400m Row or 1000/800m Bike
Max Bar Muscle Ups
-rest 1:00 between sets-
Independence (RX)
4 sets:
3:00 AMRAP
400/325m Row or 800/650m Bike
Odd Rounds: Max Chest to Bar/Pull Ups
Even Rounds: Max Dips/Push Ups
-rest 1:00 between sets-
Liberty
4 sets:
3:00 AMRAP
300/250m Row or 600/500m Bike
Odd Rounds: Max Jumping Pull Ups
Even Rounds: Max Box Dips
-rest 1:00 between sets-
Target number of reps each set: 10+ Reps
Minimum number of reps before scaling: 6 Reps
Aim to hit the row/bike hard enough to be done and off by the 2:00 mark.
Take a moment to collect yourself and aim for big, unbroken sets if possible.
If you’re close to muscle ups, aim for high chest to bar and low dips.
Cooldown/Mobility
Mobility (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)