CrossFit Mile Zero – CrossFit
Strength/Accessory
3 Position Snatch
High Hang, Above the Knee, Floor
* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
8x(1+1+1). Stay light. Work on extension of the hips and pulling under the bar. Build only slightly heavier than what you intend to use for the workout.
*Complete on a 1:30 Clock
Workout
“Blast this Christmas Music, It’s joyful and triumphant” (2 Rounds for time)
Freedom (RX+)
20 Squat Snatch (95/65)
30/24 Calorie Air Bike or 400m Run
40 Toes to bar
-rest 4 minutes-
40 Toes to bar
30/24 Calorie Air Bike or 400m Run
20 Squat Snatch (95/65)
Independence (RX)
20 Power Snatch (75/55)
25/20 Calorie Air Bike or 350m Run
30 Toes to bar
-rest 4 minutes-
30 Toes to bar
25/20 Calorie Air Bike or 350m Run
20 Power Snatch (75/55)
Liberty
20 Dumbbell Snatch (light)
20/16 Calorie Air Bike or 300m Run
20 Hanging Knee Raises
-rest 4 minutes-
20 Hanging Knee Raises
20/16 Calorie Air Bike or 300m Run
20 Dumbbell Snatch (light)
Target time each set: 6:00-7:00
Time cap each set: 9 minutes
Move with a purpose, but take intentional short rests during the toes to bar.
Reps are big, so break things up in to manageable sets to avoid burnout.
If hands become an issue scale to stick sit ups.
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose