CrossFit Mile Zero – CrossFit

Strength

6 Sets

Back Squat x 4 (build to 85%)

Heavy KB Swing x 8

Front Rack Step Ups x 8*

*Focus on fully extending with single leg and squeezing your glutes before putting down non-working foot

Back Squat

Workout

Sweet Potato (5 Rounds for time)

Compete (Rx+)

Every 3 Min x 5 Sets

9 Cal Bike + 10 Overhead Squats (95/65)

10 Cal Bike + 8 Overhead Squats (115/75)

11 Cal Bike + 6 Overhead Squats (135/95)

12 Cal Bike + 4 Overhead Squats (155/105)

13 Cal Bike + 2 Overhead Squats (185/125)

*barbell is from the floor*

Performance (Rx)

Every 3 Minutes x 5 Sets

9 Cal Bike or 14 Cal Row+ 10 Front Squats (95/65)

10 Cal Bike or 15 Cal Row + 8 Front Squats (115/75)

11 Cal Bike or 16 Cal Row + 6 Front Squats (135/95)

12 Cal Bike or 17 Cal Row + 4 Front Squats (155/105)

13 Cal Bike or 18 Cal Row + 2 Front Squats (185/125)

*barbell is from the floor*

Fitness

Every 3 Minutes x 5 Sets

6 Cal Bike + 10 DB Front Squats

7 Cal Bike + 8 DB Front Squats

8 Cal Bike + 6 DB Front Squats

9 Cal Bike + 4 DB Front Squats

10 Cal Bike + 2 DB Front Squats

*barbell is from the floor*

Goal: Sub 2 Minutes

Cap: 2:15

Each set should be 85-90% effort.

Barbell should start around 55-60% and end around 75-80% of 1RM.