CrossFit Mile Zero – CrossFit
Strength
3 Position Snatch
High Hang, Above the Knee, Floor
* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
Every 90 Seconds for 8 Rounds
-Use lightweight that can be cycled smoothly
Workout (Time)
Funnel Cake
Freedom (RX+)
5 sets:
300m Run or 300m/250m Row
8 Burpee Box Jump Overs (24/20)
-Rest 90 secondsbetween sets-
Independence (RX)
5 sets:
300m Run or 300m/250m Row
6 Burpee Box Jump Overs (24/20)
Rest 90 seconds between sets
Liberty
5 sets:
200m Run or 200/175m Row
6 Up Down + Box Step Up (20/16)
Rest 90 seconds between sets
Target time each set: 1:20-1:40
Time cap each set: 2 minutes
The Run/Row should be roughly 60 seconds with the burpees taking 40-50 seconds.
Don’t hit the run/row so hard you need a break before starting the burpees.
Fast, but repeatable, sets.
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back