CrossFit Mile Zero – CrossFit
Strength/Accessory
Power Clean
10×2. Build up to a moderate to heavy touch and go set.
*Complete on a 1:30 Clock
Workout
Quiche (Time)
Freedom (RX+)
Every 5:00 (3 sets)
50 Double Unders
5 Squat Cleans (135/95)
Independence (RX)
Every 5:00 (3 sets)
50 Double Unders
5 Power Cleans (115/85)
Liberty
Every 5:00 (3 sets)
50 Single Unders
5 Power Cleans (moderate)
Target time each set: 2-3 minutes
Time cap each set: 4 minutes
Aim for a number on jump rope that you can hit unbroken. If 50 is daunting, bring the number down before scaling to singles.
Set up for cleans and anticipate quick singles as the rounds progress.
We’re aiming for 1:1 work to rest ratios, don’t spend too much time on the transitions.
Cooldown/Mobility
Mobility (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)