CrossFit 03/31/2023

CrossFit Mile Zero – CrossFit

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Strength

Back Squat

6×5, Last 2 Sets at 60%

Front Squat

6×5, Last 2 Sets at 60%

Overhead Squat

6×5, Last 2 Sets at 60%

Workout (Time)

Veb

Freedom (RX+)

21-15-9

Deadlifts (135/95)

42-30-18

Push Ups

-Rest 5:00-

21-15-9

Power Cleans (135/95)

Deficit Push Ups (4in/2in)

Independence (RX)

21-15-9

Deadlifts (115/80)

42-30-18

Push Ups

-Rest 5:00-

21-15-9

Power Cleans (115/80)

Deficit Push Ups (2in/1in)

Liberty

21-15-9

Dumbbell Deadlifts (light)

Bar Push Ups

-Rest 5:00-

21-15-9

D-Ball Slams (light)

15-12-9

Push Ups

Target time each set: 7-8 Minutes

Time cap each set: 10 minutes

Break up sets early to prevent fatigue to the lower back and chest.

This workout is about integrity over time. Practice virtuousity with movement, especially push ups. If in doubt, chest to floor or abmat.

Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)