CrossFit Mile Zero – CrossFit
Workout Option 1
O’ Holy Night (5 Rounds for reps)
Freedom (RX’d)
5 sets
1:00 Max Burpees (or Sand Ball Slams (50/30))
1:00 Max Double Unders
1:00 Max Stick Sit Ups
1:00 Rest
(KG conv 25/15)
Independence
5 sets
1:00 Max Sand Ball Slams (30/20)
1:00 Max Double Unders
1:00 Max Sit Ups
1:00 Rest
(KG conv 15/10)
Liberty
5 sets
1:00 Max Wall Ball Slams (20/14)
1:00 Max Single Unders
1:00 Max crunches
1:00 Rest
(KG conv 9/6)
Target number of Reps each set: 140+
Minimum number of reps before scaling: 90
Workout Option 2
Option 2: Warm Up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m sprint
BikeErg: Part 1: Lactate Part 2: CNS and VO2 Max (OPTIONAL) (Distance)
Part 1
6 Min at RPE4, 1 Min Rest
4 Min at RPE5, 1 Min Rest
2 Min at RPE6, 1 Min Rest
5x (1 Min at RPE8, 1 Min at RPE2)
Total: 25 Min
Optional Part 2 (Recommended)
3 Sets
15 Sec Standing, D7-8 at RPE7
45 Sec Seated, D7-8 at RPE8
-Rest 1 Min-
10 Sec Standing, D8-9 at RPE8
30 Sec Seated, D8-9 at RPE9
-Rest 1 Min-
5 Sec Standing, D9-10 at RPE9
15 Sec Seated, D9-10 at RPE10
*Rest 90 Sec between sets.
This workout can alternatively be done on another machine or as a run.