CrossFit Mile Zero – CrossFit
Strength/Accessory
Power Clean + Push Jerk
8x(2+1) Power Clean and Jerks at 60-75%
*Complete on a 1:30 Clock
*Can drop and reset between reps.
Workout
“Leave him, he’s a straggler. Stragglers must be left to fend for themselves” (Time)
Freedom (RX+)
On a 4:00 Clock x5 Rounds
400m Run or 500m Row
3 Ground to Overhead (185/125)
*Rest with time remaining
Independence (RX)
On a 4:00 Clock x5 Rounds
300m Run or 400m Row
3 Ground to Overhead (135/95)
*Rest with time remaining
Liberty
On a 4:00 Clock x5 Rounds
250m Run or 350m Row
3 Ground to Overhead (light)
*Rest with time remaining
Target time each set: 2:30-2:45
Time cap each set: 3:00
The run/row should be at a moderate to hard pace.
Take a breath before setting up for your ground to overheads. Don’t be afraid to break them in to singles.
Score is Round 5.
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)