CrossFit Mile Zero – CrossFit
Strength
Power Snatch (10×2, building up to 3-5 Sets at 70%)
Power Clean (10×2, building up to 3-5 Sets at 70%)
CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
CrossFit Open 12.4 and 13.3
Freedom (RX+)
12:00 Amrap
150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups
Independence (RX)
12:00 Amrap
150 Wall Balls (14/10)
90 Double Unders
30 Bar Muscle Ups OR 30 Burpee Pull-ups
Liberty
12:00 Amrap
20 Wall Ball Thrusters (light)
30 Single Unders
10 Burpee Pull-ups
Target number of Reps: 250+
Minimum number of reps before scaling: 240
Break up the wallballs out of the gate. They’re the majority of the workout. Be quick, purposeful, but more importantly SMART!
Once you finish wallballs, the hurt is mainly over and it’s all about skill. Challenge yourself, you may be surprised!
Mobility (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)