CrossFit Mile Zero – CrossFit
Strength/Accessory
Bench Press
8×3, Last 3 Sets at 85%
* Complete on a 2:00 Clock
Shoulder Press
8×3, Last 3 Sets at 85%
* Complete on a 2:00 Clock
Workout
Godiva (Time)
Freedom (RX+)
100 Box Jumps (24/20)
400m Run or 500m Row
30 Power Cleans (135/95)
Independence (RX)
100 Box Jumps/Step Ups (24/20)
400m Run or 500m Row
30 Power Cleans (95/65)
Liberty
70 Step Ups (20/16)
300m Run or 400m Row
30 Power Cleans (light)
Target Time: 10-12 Minutes
Time Cap: 15 Minutes
Settle in to a sustainable pace off the bat.
Aim to have the run done by 9:00.
Make sure to keep your set up on cleans. Break it in to small manageable sets to stay in attack mode.
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose