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

Don’t over do it on the cardio and box work. Try to keep your heart rate in check when it comes to the rope.

If you have the ability to climb, scale the reps before you scale the movement.

Take your time setting up and make sure to use your legs!


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