CrossFit Mile Zero – CrossFit
Strength/Accessory
Back Squat
5 sets x 3 Back Squats @80% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Workout
Big Ben (Time)
Freedom (RX’d)
4 Rounds
15/12 Calorie Air Bike
15 Toes to Bar
100ft Sandbag Carry (150/100) (Or Farmer Carry 70s/50s)
5 Bar Muscle Ups
(KG conv: 70/45 SB, 32.5/22.5 DBs)
Independence
4 Rounds
12/10 Calorie Air Bike
12 Toes to Bar
100ft Sandbag Carry (100/70) (Or Farmer Carry 50s/35s)
3 Bar Muscle Ups
(KG conv: 45/32.5 SB, 22.5/15 DBs)
Liberty
4 Rounds
10/8 Calorie Air Bike
10 Hanging Knee Raises
100ft Farmer Carry (moderate)
5 Jumping Chest to Bar
Target time: 12-14 minutes
Time cap: 16 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)