CrossFit Mile Zero – CrossFit
Strength/Accessory
Bench Press
5-4-3-2-2-1-1-1. Build to a Heavy Single.
*Complete on a 2:00 Clock
Shoulder Press
5-4-3-2-2-1-1-1. Build to a Heavy Single.
*Complete on a 2:00 Clock
Workout
“Cheer up dude. It’s Christmas” (Time)
Freedom (RX+)
4 sets
50 Double Unders
10 Burpee Pull Ups
50 Double Unders
3 Burpee Bar Muscle Ups
-rest 2:00 between sets-
Independence (RX)
4 sets
35 Double Unders
7 Burpee Pull Ups
35 Double Unders
3 Burpee Chest to Bar
-rest 2:00 between sets-
Liberty
4 sets
50 Single Unders
10 Up Down + Ring Row
50 Single Unders
3 Up Down + Jumping pull Up
-rest 2:00 between sets-
Target time each set: 3:15 – 4 minutes
Time cap each set: 5 minutes
Moderate intensity to save energy for the bar muscle up/chest to bar/pull up at the end of each round.
Test the water round 1 and make adjustments as needed to maintain a steady pace.
Score is slowest round.
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)