CrossFit Mile Zero – CrossFit
Workout
Lindt (Weight)
Freedom (RX+)
EMOM 35
1. 10/9 Cal Bike
2. 10 Handstand Push Ups
3. 10 GHD Sit Ups
4. 1 Bear Complex
5. Rest
*Bear Complex: Power Clean + Front Squat + Push Press + Back Squat + Push Press
Independence (RX)
EMOM 35
1. 8/7 Cal Bike
2. 10 Hand Release Push Ups or 8 HSPU
3. 10 Stick Sit Ups or GHD
4. 1 Bear Complex
5. Rest
Liberty
EMOM 35
1. 6/5 Cal Bike
2. 8 Bar Push Ups
3. 10 Abmat Sit Ups
4. 1 Bear Complex
5. Rest
Score is weight of Bear Complex
Move with at least :15 seconds of transition time each minute
If you need more time for rest, cut down calories or reps.
On the bear complex if the back rack is a hard position for you to get into, sub for a hang power clean.
Gradually build your weight up over 7 rounds.
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch