CrossFit Mile Zero – CrossFit
Strength
Deadlift
7×3, Last 2 Sets at 85%
* Complete a set on the 2 minutes *
Workout (2 Rounds for time)
Taylor Swift
Freedom (RX+)
2 Sets:
12 Devils Press (50s/35s)
50 Double Unders
8 Devils Press (50s/35s)
50 Double Unders
4 Devils Press (50s/35s)
50 Double Unders
-rest 2 minutes between sets-
Independence (RX)
2 Sets:
12 Devils Press (35s/25s)
35 Double Unders
8 Devils Press (35s/25s)
35 Double Unders
4 Devils Press (35s/25s)
35 Double Unders
-rest 2 minutes between sets-
Liberty
2 Sets:
12 Dumbbell Clean and Jerks (light)
50 Single Unders
8 Dumbbell Clean and Jerks (light)
50 Single Unders
4 Dumbbell Clean and Jerks (light)
50 Single Unders
-rest 2 minutes between sets-
Target time each set: 5:30-6:30 minutes
Time cap each set: 8 minutes
Moderate to steady pace through this one.
Try to match your first set with your second set.
Shoulders are fatigued going in to the double unders, so do your best to use your hips on the devils press!
Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)