CrossFit Mile Zero – CrossFit
Strength
Power Clean + Push Jerk
Power Clean + Push Jerk 10x(2+2)
2 Power Clean and 2 Push Jerks
– Use lightweight that can be cycled smoothly –
*Complete a set on 1:30 intervals
Workout (Checkmark)
Lord Farquaad
Freedom (RX+)
Every Minute (14:00)
Even Minute: 15/12 Calorie Assault Bike
Odd Minute: 15 Wall Balls (20/14)
Independence (RX)
Every Minute (14:00)
Even Minute: 12/10 Calorie Assault Bike
Odd Minute: 15 Wall Balls (14/10)
Liberty
Every Minute (14:00)
Even Minute: 12/10 Calorie Bike Erg
Odd Minute: 12 Wall Balls Thrusters (light)
Target time each set: Sub 40 seconds
Time cap each set: 50 seconds
Moderate to high, REPEATABLE, intensity.
It’s leg intensive, so be honest with yourself when selecting which track to follow.
Mix and match bike/wallballs if necessary.
Mobility (Checkmark)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)