CrossFit Mile Zero – CrossFit
Strength
Power Snatch
Every 90 Seconds for 8Rounds
– Use lightweight that can be cycled smoothly for 2 Touch and Go reps
Workout (AMRAP – Reps)
Look What You Made Me Do
Freedom (RX+)
4 sets:
1:00 Max Sumo Deadlift High Pulls (72/53)
1:00 Max Abmat Sit Ups
1:00 Max Calorie Bike
1:00 Rest
Independence (RX)
4 sets:
1:00 Max Sumo Deadlift High Pulls (53/35)
1:00 Max Abmat Sit Ups
1:00 Max Calorie Bike
1:00 Rest
Liberty
4 sets:
1:00 Max Sumo Deadlift High Pulls (light)
1:00 Max Abmat Sit Ups
1:00 Max Calorie Bike
1:00 Rest
Target number of reps each set: 60+ reps (total)
Minimum number of reps before scaling: 40 reps (total)
Kip the hips low and chest up on high pulls.
Use the arms during sit ups.
Hard to start the bike before easing into the minute.
Don’t go all out Round 1. Ease your way into the intensity.
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