CrossFit Mile Zero – CrossFit
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)