CrossFit Mile Zero – CrossFit
Strength
Power Snatch (10×3, Building to 70% of 1RM)
3 Power Snatch x 3 sets @70% of 1RM Snatch
* Rest 60-90 seconds between sets
Workout (Time)
Incredible Hulk
Freedom (RX+)
For Time:
12 Burpee Box Get Over (30/24)
24 Pull-ups
12 Burpee Box Get Over (30/24)
18 Chest to Bars
12 Burpee Box Get Over (30/24)
12 Bar Muscle-Ups (Or 24 Chest to Bar)
Independence (RX)
10 Burpee Box Get Over (30/24)
18 Pull-ups
10 Burpee Box Get Over (30/24)
14 Chest to Bars
10 Burpee Box Get Over (30/24)
10 Bar Muscle-Ups (Or 20 Chest to Bar)
Liberty
12 Up down + Box Step Up (24/20)
24 Ring Rows
12 Up down + Box Step Up (24/20)
18 Jumping Pull Ups
12 Up down + Box Step Up (24/20)
12 Burpee Pull Ups
Target time: 8-10 minutes
Time cap: 15 minutes
Keep a steady pace throughout the burpee box overs.
Come out with a plan on the pull ups to break them up and stay fresh.
If you feel comfortable with the pull ups, turn up the pace!
Mobility (Checkmark)
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)