CrossFit – Mon, Jan 8

CrossFit Mile Zero – CrossFit

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Strength/Accessory

Back Squat

Build to a Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout

South Beach (3 Rounds for time)

Freedom (RX’d)

30 Pull-ups

30 Back Squats (95/65)

30 Burpees

-Rest 1:00-

20 Chest to Bar

20 Front Squats (115/80)

20 Burpees to 6 inch target

-Rest 1:00-

10 Bar Muscle Ups

10 Overhead Squats (135/95)

10 Bar Facing Burpees

(KG conv: 43/29 BS, 52/36 FS, 61/43 OHS)

Independence

25 Pull-ups

30 Back Squats (75/55)

25 Burpees

-Rest 1:00-

15 Chest to Bar

20 Front Squats (95/65)

15 Burpees to 6 inch target

-Rest 1:00-

7 Bar Muscle Ups (Or 14 Strict Pull Ups)

10 Overhead Squats (115/80)

7 Bar Facing Burpees

(KG conv: 34/25 BS, 43/29 FS, 52/36 OHS)

Liberty

20 Ring Rows

20 Dumbbell Squats (light)

20 Up Downs

-Rest 1:00-

15 Jumping Pull Ups

15 Dumbbell Squats (light)

15 Up Downs to 4in Target

-Rest 1:00-

10 Jumping Chest to Bar

10 Dumbbell Squats (light/mod)

10 Burpees

Target time each set:

Set 1: 3:30-4:30

Set 2: 3:00-4:00

Set 3: 2:30-3:30

Time cap each set:

Set 1: 6:00

Set 2: 5:00

Set 3: 4:00

Total workout time cap (including rest): 17 minutes

Cooldown/Mobility

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch