CrossFit – Tue, Apr 2

CrossFit Mile Zero – CrossFit

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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
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


Attack of the Clones (AMRAP – Rounds and Reps)

Freedom (RX+)


8 DB Deadlifts (55/45)

10 Box Jumps/Step Ups (24/20)

12/10 Calorie Bike or 150m Run

Independence (RX)

3 sets


8 DB Deadlifts (35/25)

10 Box Step Ups (20)

10/8 Calorie Bike or 100m Run



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.


Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)