CrossFit – Wed, Apr 3

CrossFit Mile Zero – CrossFit

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2k Row (Time)

Max Effort 2k Row
With a partner review row mechanics:

Drive Phase




Catch Phase




Heels down/low. 250m intervals at 22-25 SPM, 25-28 SPM, 28-30 SPM, 30+ SPM


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


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!


Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)