CrossFit Mile Zero – CrossFit
Strength/Accessory
EMOM 15 (No Measure)
1 – 3 Position Clean (bottom up)
2 – 3 Strict Pull Ups
3 – 6 Alternating Reverse Lunges
Workout
Annie & Hallie (Time)
Freedom (RX+)
21 Hang Power Cleans (115/80)
400m Run or 1000m Bike
25 Pull Ups
800m Run or 2000m Bike
25 Pull Ups
400m Run or 1000m Bike
21 Hang Power Cleans (115/80)
Independence (RX)
21 Hang Power Cleans (95/65)
300m Run or 750m Bike
20 Pull Ups
600m Run or 1500m Bike
20 Pull Ups
300m Run or 750m Bike
21 Hang Power Cleans (95/65)
Liberty
21 Hang Power Cleans (light)
250m Run or 600m Bike
20 Jumping Pull Ups
500m Run or 1250m Bike
20 Jumping Pull Ups
250m Run or 600m Bike
21 Hang Power Cleans (light)
Target time: 11-13 minutes
Time cap: 16 minutes
Big sets with big reps. Break the pull ups and hang power cleans in to small, manageable sets off the bat.
Use the run/bike as a recovery, but by no means should it be an easy pace.
Keep an eye on the clock early. To hit the stimulus you should be out the door for the long run/bike by 4:00.
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose