CrossFit Mile Zero – CrossFit
Strength
Power Clean + Push Jerk
Every 90 Seconds (12:00)
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Workout (Time)
The Little Mermaid
Freedom (RX+)
Run 400m
-into-
5 Rounds
5 Strict Pull Ups
5 Strict HSPU
15 Abmat Situps
-into-
Run 400m
Independence (RX)
Run 400m
-into-
5 Rounds
5 Pull Ups
5 HSPU
15 Abmat Situps
-into-
Run 400m
Liberty
Run 200m
-into-
5 Rounds
5 Ring Rows
5 Push Ups
10 Abmat Situps
-into-
Run 200m
Target time: 8-10 minutes
Time cap: 15 minutes
Moderately High to High pace on the run into steady pacing through the 5 rounds inside.
If you need to break any of the movements, consider scaling down. The stimulus calls to be unbroken.
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)