CrossFit Mile Zero – CrossFit

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Strength/Accessory

Back Squat

8×5, Last 3 Sets at 75%

*Complete on a 2:00 Clock

Front Squat

8×5, Last 3 Sets at 75%

*Complete on a 2:00 Clock

Workout

Granny Smith (2 Rounds for reps)

Freedom (RX+)

2 sets:

2 Rounds

1:00 Max Calorie Air Bike

1:00 Max Squat Cleans (155/105)

-rest 2:00 between sets-

Independence (RX)

2 sets:

2 Rounds

1:00 Max Calorie Air Bike

1:00 Max Squat Cleans (115/80)

-rest 2:00 between sets-

Liberty

2 sets:

2 Rounds

1:00 Max Calorie Air Bike

1:00 Max DB Squat Cleans (moderate)

-rest 2:00 between sets-

Target number of reps each set:

Air Bike: 16/13+ Calories

Squat Cleans: 8-10 Reps

Minimum number of reps before scaling:

Air Bike: 14/11 Calories

Squat Cleans: 6 Reps

The bike pace should be moderate to hard. By the end of one minute you should feel a burn.

Don’t burn the house down on squat cleans. Take them easy if anything, especially following today’s strength piece.

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose