CrossFit Mile Zero – CrossFit
Skill
2k Row (Time)
Max Effort 2k Row
With a partner review row mechanics:
Drive Phase
-Legs
-Torso
-Arms
Catch Phase
-Arms
-Torso
-Legs
Heels down/low. 250m intervals at 22-25 SPM, 25-28 SPM, 28-30 SPM, 30+ SPM
Workout
Revenge of the Sith (Time)
Freedom (RX+)
1,000m Row Buy In
Then 3 Rounds
20 GHD’s Or V-Ups
20 DB Bench Press (50/35)
Independence (RX)
3 Rounds
25 Abmat Sit Ups
20 DB Bench Press (35/25)
Then 800/700m Row
Liberty
3 Rounds
20 Abmat Sit Ups
20 DB Bench Press (light)
Then 600/500m Row
Target time: Sub 15:00
Time cap: 20:00
Aim for unbroken sets for sit ups/v-ups or broken in to small sets with short rest.
Break the DB Bench up early and often to avoid burnout in the later rounds.
The row will get the heart rate up and going, but the tone for today’s workout is push/pull functional bodybuilding. Don’t sweat longer breaks on the dumbbells!
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)