CrossFit Mile Zero – CrossFit
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout One (Distance)
BikeErg Lactate Threshold
4x (1 Min at RPE5 (or 75 RPM), 1 Min at RPE9 (or 100 RPM)
3 Min at RPE3 (or 75-80 RPM)
2 Min at RPE5 (or 85 RPM)
2 Min at RPE7 (or 85-95 RPM)
2 Min at RPE8 (or 95 RPM)
2 Min at RPE9 (or 95-100 RPM)
2 Min at RPE1-2 (Any RPM)
6x (30 Sec at RPE10 (or 110+ RPM), 60 Sec at RPE1)
Total: 30 Min
Workout Two (Time)
M.O.D.O.C.K
Freedom (RX’d)
5-4-3-2-1
Rope Climbs
15/12 Calorie Assault Bike (Or 12/10 Calorie Echo Bike) after each set of rope climbs.
Independence
4-3-2-1-1
Rope Climbs
12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike) after each set of rope climbs.
Liberty
10-8-6-4-2
Zombie Rope Climbs
10/8 Calorie Assault Bike (Or 8/6 Calorie Echo Bike) after each set of rope climbs.