CrossFit – Wed, Jan 17

CrossFit Mile Zero – CrossFit

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Farmer’s Carry

5×30 Seconds. Find the heaviest weight you can hold.

*Complete on a 75 second clock

Strict Pull-ups

Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.
5×3. Use band if needed and weight if able.

*Complete on a 75 second clock


McIntosh (Time)

Freedom (RX+)

2 rounds

40/32 Calorie Row or 400m Run

30 Box Jumps (24/20)

5 Rope Climbs or 20 Pull Ups

Independence (RX)

2 rounds

32/24 Calorie Row or 300m Run

30 Box Jumps/Step Ups (24/20)

4 Rope Climbs or 15 Pull Ups


2 rounds

25/20 Calorie Row or 250m Run

20 Box Step Ups (20/16)

5 Zombie Rope Climbs or 15 Horizontal Rows

Target time: sub 12 minutes

Time cap: 16 minutes


Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch