CrossFit Mile Zero – CrossFit
Strength
Power Snatch
Every 90 Seconds (12:00)
5 Power Snatch
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Workout (Checkmark)
Ursula
Freedom (RX+)
Every Minute (20:00)
Minute 1 – 50 Double Unders
Minute 2 – 3 Squat Snatch (135/95)
Minute 3 – 150m Run
Minute 4 – 15 GHD’s (Or Stick Sit Ups)
Independence (RX)
Every Minute (20:00)
Minute 1 – 35 Double Unders
Minute 2 – 3 Squat Snatch or Power Snatch (115/80)
Minute 3 – 100m Run
Minute 4 – 12 Stick Sit Ups
Liberty
Every Minute (20:00)
Minute 1 – 50 Single Unders
Minute 2 – 6 Alternating Dumbbell Snatch (light)
Minute 3 – 100m Run
Minute 4 – 15 Sit Ups
Target time each minute: Sub 30 seconds
Time cap each minute: 45 seconds
Be ready to have an elevated heart rate for 20 minutes.
Things will start to get spicy in round 3. Take your time approaching the barbell. Make sure you set up and execute each rep intentionally.
Skills and Drills (Checkmark)
Accumulate 3:00 (total):
-Dead Hang from Pull-Up Bar (Pronated grip)
*Break up as needed; Scale time down if athletes can not hold longer than 20 seconds or sub-farmer carry hold instead.
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)