CrossFit Mile Zero – CrossFit

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Strength

Back Squat

10×1 Pause Squats. Keep the weight on the lighter side and drive hard out of the hole after a 2 second pause.

* Rest 90 seconds between sets *

Front Squat

10×1 Pause Squats. Keep the weight on the lighter side and drive hard out of the hole after a 2 second pause.

* Rest 90 seconds between sets *

Overhead Squat

10×1 Pause Squats. Keep the weight on the lighter side and drive hard out of the hole after a 2 second pause.

* Rest 90 seconds between sets *

Workout (Time)

Dr. Bruce Banner

Freedom (RX+)

100-75-50

Double Unders

40-30-20

Single Arm Overhead Dumbbell Lunge (50/35)

25 Stick Sit Ups after each set of lunges

Independence (RX)

80-60-40

Double Unders

40-30-20

Single Arm Overhead Dumbbell Lunge (35/25)

20 Stick Sit Ups after each set of lunges

Liberty

100-75-50

Single Unders

40-30-20

Lunges

25 Sit Ups after each set of lunges

Target time: 10-12 minutes

Time cap: 16 minutes

Moderate intensity with pacing that can increase as the workout goes on.

Switch arms overhead at the halfway point.

Use the time between movements to recover and try to go unbroken with each set.

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back