CrossFit Mile Zero – CrossFit
Strength/Accessory
Power Clean and Push Jerk Complex
1 Complex = 1 Power Clean + 1 Push Jerk
8x(1+2)
*Complete on a 1:45 Clock
Workout
“Snap! Crackle! Pop!” (Time)
Freedom (RX+)
3 sets
15/12 Calorie Row or 150m Run
15 Shoulder to Overhead (95/65)
20 Toes to Bar
15 Shoulder to Overhead (95/65)
15/12 Calorie Row or 150m Run
-Rest 3:00 between sets-
Independence (RX)
3 sets
12/10 Calorie Row or 100m Run
15 Shoulder to Overhead (75/55)
15 Toes to Bar
15 Shoulder to Overhead (75/55)
12/10 Calorie Row or 100m Run
-Rest 3:00 between sets-
Liberty
3 sets
10/8 Calorie Row or 100m Run
10 Dumbbell Push Press (light)
10 Hanging Knee Raises
10 Dumbbell Push Press (light)
10/8 Calorie Row or 100m Run
-Rest 3:00 between sets-
Target time each set: 3:30-4:30
Time cap each set: 5 minutes
Make sure to use as much leg as possible and to fully lock out the overhead.
Break up the toes to bar in manageable sets to avoid burnout in the later rounds.
Aim for repeatable efforts across. Don’t come out too fast in round 1!
Cooldown/Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)