CrossFit Mile Zero – CrossFit

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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 for 3 Sets

3 Rounds for Time

50 Double Unders

3 Squat Cleans (135/95)

Independence (RX)

Every 5:00 for 3 Sets

3 Rounds for Time

50 Double Unders

5 Power Cleans (115/85)

Liberty

Every 5:00 for 3 Sets

3 Rounds for Time

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)