CrossFit Mile Zero – CrossFit
Strength
Back Squat
7×3, Last 2 Sets at 70%
* Complete a set on the 2 minutes *
Front Squat
7×3, Last 2 Sets at 70%
* Complete a set on the 2 minutes *
Workout (Time)
Shawn Hunter
Freedom (RX+)
Teams of 2
8 sets: (each/1:1)
750/650m Bike, 300m Run, or 350/300m Row
Independence (RX)
Teams of 2
8 sets: (each/1:1)
550/500m Bike, 200m Run, or 250/200m Row
Liberty
Teams of 2
8 sets: (each/1:1)
300/250m Bike, 100m Run, or 150/100m Row
Target time each set: 55-65 seconds
Time cap each set: 75 seconds
Consistent pacing from round to round. Look to hold within 5 seconds, don’t fall off!
This isn’t an all out pace. Come out at roughly 80% and hold on.
Check yourself in the early rounds. If you’re falling off pace, scale. Don’t miss the stimulus.
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)