CrossFit Mile Zero – CrossFit
Lower Body Giant Set
5 Sets
5 Front Squat x (2 sec eccentric)
8 Toe Elevated RDL
15 Plate Calf Raises
Front Squat
Workout
Don’t Give Up, Have Faith, Restart (No Measure)
Compete (Rx+)
5 Sets
AMRAP 2
8 Deadlift (135/95)
6 Hang Power Clean
4 Front Rack Lunge
Max Cal Bike in Time Remaining
—Rest 1:30—
Performance (Rx)
5 Sets
AMRAP 2
8 Deadlift (95/65)
6 Hang Power Clean
4 Front Rack Lunge
Max Cal Bike/Row in Time Remaining
—Rest 1:30—
Fitness
5 Sets
AMRAP 2
8 DB Deadlift
6 DB Hang Power Clean
4 DB Lunge
Max Cal Bike/Row in Time Remaining
—Rest 1:30—
Goal: 10+ Cals Per AMRAP
Score is total cals
Barbell movements should be quick and unbroken.
Maximize your time on the row/bike.
Threshold pace.
Don’t Give Up, Have Faith, Restart (Calories)
Compete (Rx+)
5 Sets
AMRAP 2
8 Deadlift (135/95)
6 Hang Power Clean
4 Front Rack Lunge
Max Cal Bike in Time Remaining
—Rest 1:30—
Performance (Rx)
5 Sets
AMRAP 2
8 Deadlift (95/65)
6 Hang Power Clean
4 Front Rack Lunge
Max Cal Bike/Row in Time Remaining
—Rest 1:30—
Fitness
5 Sets
AMRAP 2
8 DB Deadlift
6 DB Hang Power Clean
4 DB Lunge
Max Cal Bike/Row in Time Remaining
—Rest 1:30—
Goal: 10+ Cals Per AMRAP
Score is total cals
Barbell movements should be quick and unbroken.
Maximize your time on the row/bike.
Threshold pace.
Don’t Give Up, Have Faith, Restart (Calories)
Compete (Rx+)
5 Sets
AMRAP 2
8 Deadlift (135/95)
6 Hang Power Clean
4 Front Rack Lunge
Max Cal Bike in Time Remaining
—Rest 1:30—
Performance (Rx)
5 Sets
AMRAP 2
8 Deadlift (95/65)
6 Hang Power Clean
4 Front Rack Lunge
Max Cal Bike/Row in Time Remaining
—Rest 1:30—
Fitness
5 Sets
AMRAP 2
8 DB Deadlift
6 DB Hang Power Clean
4 DB Lunge
Max Cal Bike/Row in Time Remaining
—Rest 1:30—
Goal: 10+ Cals Per AMRAP
Score is total cals
Barbell movements should be quick and unbroken.
Maximize your time on the row/bike.
Threshold pace.