CrossFit Mile Zero – CrossFit
Strength/Accessory
Pull-ups
5xMax Effort
-Add weight if you can complete more than 10 unbroken
-Complete on a 2:30 Clock
KB RDL
5×8
-Use a moderate weight
Workout
Pavlova (AMRAP – Rounds and Reps)
Freedom (RX+)
20:00 AMRAP
25/20 Calorie Row or 250m Run
75 Double Unders
Independence (RX)
20:00 AMRAP
20/16 Calorie Row or 200m Run
100 Single Unders
Liberty
20:00 AMRAP
16/13 Calorie Row or 150m Run
50 Single Unders (OR Line Hops)
Target number of Rounds: 7+ rounds
Minimum number of Rounds before scaling: 5 Rounds
Coming out at a slower, steady pace throughout.
Aim to replicate the time it takes you each round on the rower or on the run.
Look for 1 Round every 2:30-3:00
Skills and Drills
Strict Pull-up Progression – Week 5 Day 1: (Checkmark)
Advanced:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 unassisted pull-ups – Rest 30-seconds between sets
Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 2-3 unassisted pull-ups – Rest 30-seconds between sets
Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
Cooldown/Mobility
Mobility (No Measure)
1 min Foot Smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose