CrossFit Mile Zero – CrossFit
Strength/Accessory
Back Squat
8×3, Last 3 Sets at 90%+
* Complete a set on a 2:00 Clock *
Front Squat
8×3, Last 3 Sets at 90%+
* Complete a set on a 2:00 Clock *
Workout
Sunny Side Up (AMRAP – Rounds and Reps)
Freedom (RX+)
AMRAP 10
4 Overhead Squats (95/65)
8 Toes to Bar
12/10 Cal Bike or 200m Run
Independence (RX)
AMRAP 10
4 Front Squats (95/65)
8 Toes to Bar or 10 V-Ups
12/10 Cal Bike or 200m Run
Liberty
AMRAP 10
4 Goblet Squats (moderate)
8 Alt V-Ups
10/8 Cal Bike or 150m Run
Target Rounds: 5
Rounds before Scaling: 3.5
Reps are short and meant to be unbroken.
Make sure to start off the bike hard to get the wheel spinning or to pick up the run on the back half as you turn around.
Use round 1 as a gauge to turn it up or down. Our upper reach goal here is 1 round every 2 minutes.
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)