CrossFit Mile Zero – CrossFit
Strength
Deadlift (7×3, Last 2 Sets at 75%)
Workout (Time)
Mazda
Freedom (RX+)
Teams of 2
6 sets (each/1:1)
100ftDumbbell Farmer Carry (70s/50s))
6 High Box Jumps (30/24)
Independence (RX)
Teams of 2
6 sets (each/1:1)
100ftDumbbell Farmer Carry (50s/35s))
6 Box Jumps (24/20)
Liberty
Teams of 2
6 sets (each/1:1)
100ft Dumbbell Farmer Carry (moderate)
10 Box Step Ups (24/20)
Target time: 11-13 minutes
Time cap: 16 minutes
Use the first round as your test pace, from there hold it or pick it up.
Get to the end of the driveway and back quickly while squeezing hard.
Be purposeful on the jumps. They’re high!
Goal pace is roughly 60 seconds each round.
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