CrossFit Mile Zero – CrossFit
1-Mile Run (Time)
Max Effort 1-Mile Run
Split up however you would like. Run on a 10:00 clock
Workout (2 Rounds for time)
Shamrock
Freedom (RX+)
42-30-18
Deadlift (255/175)
Bench Press (155/105)
-Rest 5:00-
42-30-18
Deadlift (205/135)
Bench Press (135/95)
Independence (RX)
42-30-18
Deadlift (225/155)
Bench Press (135/95)
-Rest 5:00-
42-30-18
Deadlift (185/125)
Bench Press (115/80)
Liberty
2 sets
21-15-9
Kettlebell Sumo Deadlift (moderate)
Dumbbell Bench Press (Light/moderate)
-Rest 5:00 between sets-
Target time:
Workout 1: 6-8 minutes
Workout 2: 6-8 minutes
Time cap: 10 minutes each set
Option 1: Gymnastics Skill Work (Checkmark)
Ring Muscle Ups: Week 1 – Day 2
We have two stations today.
STATION 1 – Ring Stability:
4 ROUNDS of 30 seconds of Work / 30 seconds of Rest
* Work as much as possible within the allotted time frame but STRESS Quality over Quantity
Advanced:
30 seconds Ring Support Tuck Ups
Intermediate:
30 seconds Ring Support Tuck Ups with Band Across Rings for Stability
Beginner:
30 seconds Band Assist Ring Support Holds (work as much as possible within the 30 seconds). Use feet on ground for more scaling if needed.
STATION 2 Grip Strength/Stability:
All Athletes:
30 seconds “Active” Static Hang on High Rings
Option 2: Mayhem Mini-Pump (Checkmark)
Mayhem Mini-Pump – Arms and Shoulders
4 Rounds
12 Leaning Lateral Raise @ moderate weight – maintain quality
10 DB Preacher Curl @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Coodown/Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)