CrossFit Mile Zero – CrossFit
Strength/Accessory
Bench Press
8×5, Last 3 Sets at 70%
* Rest 2:00 between rounds *
Shoulder Press
8×5, Last 3 Sets at 70%
* Rest 2:00 between rounds *
Single leg DB Romanian Deadlift
*Rest 1:00-1:30 b/t sets
Focus: Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
5/5
*Superset with Bench/Press*
Nordic Hamstring Curl
8×6
*Superset with Bench/Press*
Workout
Biscayne Bay (Time)
Freedom (RX+)
30/24 Calorie Air Bike or 500m Run
30 Wall Balls (20/14)
30 Box Jumps (24/20)
30 Wall Balls (20/14)
30/24 Calorie Air Bike or 500m Run
Independence (RX)
24/19 Calorie Air Bike or 400m Run
25 Wall Balls (20/14)
30 Box Jumps or Step Ups (24/20)
25 Wall Balls (20/14)
24/19 Calorie Air Bike or 400m Run
Liberty
20/16 Calorie Air Bike or 300m Run
30 Wall Balls (light)
20 Box Step Ups (20/16)
30 Wall Balls (light)
20/16 Calorie Air Bike or 300m Run
Target time: 10-12 minutes
Time cap: 15 minutes
Come out moderate and try to pick up your pace on the back half of the workout.
It’s leg heavy, dig deep on the second set of wallballs.
Whatever you have left on the bike/run, finish strong.
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)