CrossFit Mile Zero – CrossFit
Strength
Goblet Squat
6×6 Single or Double DB Goblet Squat. Build to a heavy set.
*Complete on a 2:30 Clock
Supported Single Arm DB Row
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow. Focus on pulling DB to the hip/waist rather than pulling high towards upper abdomen
Supported Single Arm DB Row
https://youtu.be/QBjaGx8mS1o
6×6/6. Building to a moderate weight over 6 sets. Slight pause at the top and slower eccentric.
*Complete on a 2:30 Clock
Workout
Attack of the Clones (AMRAP – Rounds and Reps)
Freedom (RX+)
AMRAP 10
8 DB Deadlifts (55/45)
10 Box Jumps/Step Ups (24/20)
12/10 Calorie Bike or 150m Run
Independence (RX)
3 sets
AMRAP 10
8 DB Deadlifts (35/25)
10 Box Step Ups (20)
10/8 Calorie Bike or 100m Run
Liberty
AMRAP 10
8 DB Deadlifts (light)
10 Box Step Ups (20/16)
8/7 Calorie Bike
Target Rounds: 4+
Use the first round as a time trial. Adjust your pace up or down and hold on for the remainder of the workout.
Buddies, use the transition to your favor. There’s no need to rush from one movement to the other. Catch your breath between rounds.
Aim for unbroken movements.
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)