CrossFit Mile Zero – CrossFit
Strength
Back Squat
Build to a Heavy 1 RM, 2 RM, 3 RM.
* On a 2:15 Clock *
* Newer Athletes build to a heavy triple. Not a max!*
Front Squat
Build to a Heavy 1 RM, 2 RM, 3 RM.
* On a 2:15 Clock *
* Newer Athletes build to a heavy triple. Not a max!*
Workout (Time)
Emerald Isle
Freedom (RX+)
21-15-9
Double Dumbbell Clean and Jerks (50s/35s)
16 Double Dumbbell Front Rack Lunge (50s/35s)
Independence (RX)
21-15-9
Double Dumbbell Clean and Jerks (35s/25s)
16 Double Dumbbell Front Rack Lunge (35s/25s)
Liberty
20-16-10
Alternating Dumbbell Clean and Jerks (light)
50ft Single Dumbbell Front Rack Walking Lunge (light)
Target time: 5-7 minutes
Time cap: 10 minutes
Steady workout with a decent amount of weight. Be prepared for the heart rate to spike and breathing to be difficult.
Break the Clean and Jerks in 2-3 sets with short rest periods.
Aim for unbroken on the lunges.
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)