CrossFit Mile Zero – CrossFit

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Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout One (Distance)

“BikeErg Lactate Intervals”

5 Sets

1 Min Easy, Standing, High Damper (55-60 RPM),

1 Min Hard, Seated, Low Damper (95 RPM)

No rest between sets.

-Rest 2 Min-

5 Sets

1 Min Mod, Standing, High Damper (60-65 RPM),

1 Min Mod, Seated, Low Damper (85 RPM)

No rest between sets.

-Rest 2 Min-

5 Sets

1 Min Hard, Standing, High Damper (65-70 RPM),

1 Min Easy, Seated, Low Damper (75 RPM)

No rest between sets.

Total: 34 Min

Workout Two (Time)

Volkswagen

Freedom (RX’d)

21-18-15-12-9-6-3

Kettlebell Swings (53/36)

42-36-30-24-18-12-6

Walking Lunge Steps

(KG conv: KB 22.5/15)

Independence

21-18-15-12-9-6-3

Kettlebell Swings (36/25)

42-36-30-24-18-12-6

Walking Lunge Steps

(KG conv: KB 15/10)

Liberty

18-16-14-12-10-8-6

Russian Kettlebell Swings (light)

36-32-28-24-20-16-12

Box Step Ups (16/12)