CrossFit Mile Zero – CrossFit
Workout
Hershey’s (Time)
Freedom (RX+)
Teams of 2
40 Deadlifts (115/75)
40 Hang Power Cleans (115/75)
800m Run
30 Deadlifts (115/75)
30 Hang Power Cleans (115/75)
800m Run
20 Deadlifts (115/75)
20 Hang Power Cleans (115/75)
800m Run
10 Deadlifts (115/75)
10 Hang Power Cleans (115/75)
Independence (RX)
Teams of 2
40 Deadlifts (95/65)
40 Hang Power Cleans (95/65)
800m Run
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
800m Run
20 Deadlifts (95/65)
20 Hang Power Cleans (95/65)
800m Run
10 Deadlifts (95/65)
10 Hang Power Cleans (95/65)
Liberty
Teams of 2
40 DB Deadlifts (light)
40 DB Hang Power Cleans (light)
800m Run
30 DB Deadlifts (light)
30 DB Hang Power Cleans (light)
800m Run
20 DB Deadlifts (light)
20 DB Hang Power Cleans (light)
800m Run
10 DB Deadlifts (light)
10 DB Hang Power Cleans (light)
Target Time: 18-22 Minutes
Time Cap: 25 Minutes
Split reps and runs as needed.
Sub 1,000m Row for run.
Aim to have each run/row done under 5 minutes.
Pick a partner you can share the same barbell with and settle in for the long haul.
Gymnastics
Handstand Push Ups (Day 2) (Checkmark)
WARM UP
2 rounds:
10 PVC Pass Throughs
10 PVC Trunk Lifts
10 second Handstand Hold [against wall or Pike Box Hold]
5 Push Ups
WORKOUT
Advanced & Intermediate:
Minute 0-2: Max Kipping Handstand Push Ups
Minute 3: REST
Minute 4: Max Strict Handstand Push Ups
Minute 5: REST
Minute 6: Max Push Ups
Beginner
Minute 0-2: Max Box Handstand Push Ups or Max Plank Hold
Minute 3: REST
Minute 4: Max Push Ups or Modified Push-ups
Minute 5: REST
Minute 6: Max Hold of Pike Box Handstand or Plank
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Time)
4 rounds:
10 Deficit Sumo DB/KB Deadlift @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Single leg DB Romanian Deadlift (each side) @ moderate weight
7 Alligator Rolls (each side)
10 Standing Banded Pallof Press (each side)
*Rest 3 minutes b/t rounds
Cooldown/Mobility
Mobility (No Measure)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)