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
20 Sec Seated at RPE9 (or 105+ RPM), 40 Sec at RPE1-2
20 Sec Seated at RPE9 (or 110+ RPM), 40 Sec at RPE1-2
20 Sec Seated at RPE9, Max RPM, 40 Sec at RPE1-2
-Rest 3 Min-
20 Sec Seated at RPE9, High Damper, 40 Sec at RPE1-2
20 Sec Seated at RPE9, Higher Damper, 40 Sec at RPE1-2
20 Sec Seated at RPE9, Highest Damper, 40 Sec at RPE1-2
-Rest 3 Min-
20 Sec Standing at RPE9, High RPM, 40 Sec at RPE1-2
20 Sec Standing at RPE9, Higher RPM, 40 Sec at RPE1-2
20 Sec Standing at RPE9, Max RPM, 40 Sec at RPE1-2
-Rest 3 Min-
20 Sec Standing at RPE9, High Damper, 40 Sec at RPE1-2
20 Sec Standing at RPE9, Higher Damper, 40 Sec at RPE1-2
20 Sec Standing at RPE9, Highest Damper, 40 Sec at RPE1-2
Total: 21 Min
Workout Two (8 Rounds for time)
Matthew 28:5-6
Freedom (RX’d)
Every 2:00 (16:00)
200/175m Row
15 V-Ups
Independence
Every 2:00 (16:00)
175/150m Row
12 V-Ups
Liberty
Every 2:00 (16:00)
150/125m Row
15 Sit-ups
Target time each set: 60-75 seconds
Time cap each set: 90 seconds