CrossFit Mile Zero – CrossFit
Strength
Shoulder Press
8×2
*No percentages this week. Build as heavy or light as you would like in preparation for the new cycle starting next week.*
Push Press (8×2
*No percentages this week. Build as heavy or light as you would like in preparation for the new cycle starting next week.*)
Bench Press
8×2
*No percentages this week. Build as heavy or light as you would like in preparation for the new cycle starting next week.*
Workout (Time)
Jalapeño
Freedom (RX+)
40/32 Calorie Assault Bike or 600m Run
20 Handstand Push ups
30/24 Calorie Assault Bike or 500m Run
15 Handstand Push ups
20/16 Calorie Assault Bike or 400m Run
10 Handstand Push ups
10/8 Calorie Assault Bike or 200m Run
5 Handstand Push ups
Independence (RX)
32/26 Calorie Assault Bike or 500m Run
16 Handstand Push ups
24/20 Calorie Assault Bike or 400m Run
12 Handstand Push ups
18/14 Calorie Assault Bike or 300m Run
8 Handstand Push ups
8/6 Calorie Assault Bike or 150m Run
4 Handstand Push ups
Liberty
25/20 Calorie Bike Erg
20 Push ups
20/15 Calorie Bike Erg
15 Push ups
15/12 Calorie Bike Erg
10 Push ups
10/8 Calorie Bike Erg
5 Push ups
Target time: 8-10 minutes
Time cap: 15 minutes
Moderate, Steady pacing through the bike.
One movement should be used more so as rest, the other as a chance to push the pace.
Mobility (Checkmark)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)