CrossFit Mile Zero – CrossFit
Strength/Accessory
Deadlift
6×5, Last 2 Sets at 65%
*Complete on a 2:00 Clock
Workout
Peter Parker (Time)
Freedom (RX+)
3 Rounds
21/18 Calorie Bike or 300m Run
60 Double Unders
10 Deadlifts (135/95)
11/8 Calorie Bike or 150m Run
30 Double Unders
5 Hang Power Cleans (135/95)
Independence (RX)
3 Rounds
21/18 Calorie Bike or 300m Run
40 Double Unders
10 Deadlifts (95/65)
11/8 Calorie Bike or 150m Run
20 Double Unders
5 Hang Power Cleans (95/65)
Liberty
3 Rounds
18/15 Calorie Bike or 250m Run
60 Single Unders
10 Deadlifts (light)
9/7 Calorie Bike or 125m Run
30 Single Unders
5 Hang Power Cleans (light)
Target time: 15 Minutes
Time cap: 18 Minutes
Use the first round as a gauge if you came out to fast and make adjustments.
Manage your heart rate before you attempt movements on the barbell.
Elbows through and stand up each rep of the clean.
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back