CrossFit Mile Zero – CrossFit

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Strength

Back Squat

2 Squats x 8 sets, Last 3@ 90%

* Complete a set on the 2 minutes *

Front Squat

2 Squats x 8 sets, Last 3@ 90%

* Complete a set on the 2 minutes *

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

Workout (5 Rounds for reps)

Oatmeal Raisin

Freedom (RX+)

5 Rounds

1 Minute: Max Calorie Bike

1 Minute: Max Box Jumps (24”/20”)

1 Minute: Kettlebell Swings (53/35)

-Rest 1:00 between rounds-

Independence (RX)

5 Rounds

1 Minute: Max Calorie Bike

1 Minute: Max Step Ups

(24”/20”)

1 Minute: Kettlebell Swings (35/26)

-Rest 1:00 between rounds-

Liberty

5 Rounds

1 Minute: Max Calorie Bike Erg

1 Minute: Max Box Step Ups

(20”/16”)

1 Minute: Russian Kettlebell Swings (light)

-Rest 1:00 between rounds-

Target number of reps each set: 60+ reps (total)

Minimum number of reps before scaling: 45 reps (total)

This is compounding fatigue. Be aware of jumps and step if the legs are spent.

Core stays tight on swings, maintain midline stability.

Use Round 1 as the pacing round. Speed up or slow down accordingly.