CrossFit Mile Zero – CrossFit
Strength/Accessory
3 Position Power Clean (Ground, Below Knee, Hang)
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean
– Complex is completed unbroken
– Workout up to heavy complex over 10 Rounds
Workout
Kanga Bangas (Time)
Freedom (RX+)
5 rounds
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)
15/12 Calorie Air Bike
Independence (RX)
5 rounds
12 Dumbbell Deadlifts (35s/25s)
9 Dumbbell Hang Cleans (35s/25s)
6 Dumbbell Shoulder to Overhead (35s/25s)
12/10 Calorie Air Bike
Liberty
5 rounds
9 Dumbbell Deadlifts (light)
6 Dumbbell Hang Cleans (light)
3 Dumbbell Shoulder to Overhead (light)
10/8 Calorie Air Bike
Target time: 10-12 minutes
Time cap: 15 minutes
Dumbbells used should allow for nearly unbroken rounds.
Use the bike as an opportunity to rest your grip.
Don’t drop the dumbbells!
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)