CrossFit Mile Zero – CrossFit
Strength/Accessory
Deadlift
8×3, Last 2 Sets at 90%+
* Complete a set on a 2:00 Clock *
Workout
Omeletes (Time)
Freedom (RX+)
15-12-9-6
Calorie Bike
Deadlifts (155/105)
Handstand Push ups
*Women’s Calories: 12-9-7-5
Independence (RX)
15-12-9-6
Calorie Bike or Row
Deadlifts (135/95)
DB Push Press (50/35)
– Women’s Calories: 12-9-7-5
Liberty
12-10-8-6
Calorie Bike or Row
Dumbbell Deadlifts (light)
Dumbbell Push Press (light)
– Women’s Calories: 10-8-6-4
Target time: sub 7 minutes
Time cap: 10 minutes
If you aren’t able to do the first set unbroken, scale the weight, reps, or variation for movement.
Make sure that your back stays flat on the barbell. Don’t get sloppy just because the weight is light.
Choose the hardest variation of HSPU or heaviest set of dumbbells you can manage.
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)