CrossFit Mile Zero – CrossFit
Strength/Accessory
Bench Press
8×1-2 Reps. Establish a heavy single or double.
*Complete on a 2:00 Clock
Shoulder Press
8×1-2 Reps. Establish a heavy single or double.
*Complete on a 2:00 Clock
Schoolhouse Rock! (Time)
Freedom (RX+)
3 Rounds
27 Air Squats
21 GHD Sit Ups (Or V-Ups)
15 Deficit Push Ups (4/2 inches)
-rest 3:00-
3 Rounds
27 Air Squats
21 Abmat Sit Ups
15 Push Ups
Independence (RX)
3 Rounds
25 Air Squats
15 V-Ups
10 Deficit Push Ups (4/2 inches) or 15 Regular Push Ups
-rest 3:00-
3 Rounds
25 Air Squats
15 Abmat Sit Ups
10 Push Ups
Liberty
3 Rounds
21 Air Squats
15 Abmat Sit Ups
9 Push Ups
-rest 3:00-
3 Rounds
21 Air Squats
15 Abmat Sit Ups
9 Bar Push Ups
Target time each set: sub 8 minutes
Time cap each set: 10 minutes
For the air squats, slow is smooth and smooth is steady. Don’t shorten your ROM for time.
Break the push ups early and often before you fatigue the movement.
Workout
Cooldown/Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)