CrossFit Mile Zero – CrossFit
Strength
Power Clean
Every 90 Seconds for 8Rounds
– Use lightweight that can be cycled smoothly for 2 Touch and Go reps
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Freedom (RX+)
14:00 Amrap
60 Calorie Row
50 Toes-to-bars
40 Wall Balls (20/14) (10’/9′)
30 Power Cleans (135/95)
20 Muscle Ups
Independence (RX)
AMRAP 14 Minutes
50/40 Calorie Row
40 Toes-to-bars or Knees to Elbows
40 Wall Balls (14/10) (10’/9′)
30 Power Cleans (95/65)
20 Muscle Ups or Burpee Pull-Ups
Liberty
AMRAP 14 Minutes
30/24 Calorie Row
30 Hanging Knee Raises
30 Wall Balls
30 Power Cleans (light)
10 Burpee Pull-Ups
Target number of Reps: 130+
Minimum number reps before scaling: 115
Most of the time will be spent on the first 3 movements. Be purposeful with your breaks.
Big sets means faster fatigue. Think small sets with short rest.
Buckle Up!
Mobility (No Measure)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)