CrossFit Mile Zero – CrossFit
Strength
Clean
10×3, Last 3 Sets of Cleans@65-75% of 1RM Clean
* Rest 90 seconds between sets
Power Clean
10×3, Last 3 Sets of Cleans@65-75% of 1RM Clean
* Rest 90 seconds between sets
Workout (Time)
Hulk Smash
Freedom (RX+)
6 Sets (Every 3:00)
14/11 Calorie Bike or 300m Run
7 Thrusters (115/80)
Independence
6 Sets (Every 3:00)
12/10 Calorie Bike or 250m Run
7 Thrusters (95/65)
Liberty
6 Sets (Every 3:00)
10/8 Calorie Bike Erg or 200m Run
7 Dumbbell Thrusters (light)
Target time each set: 55-70 seconds
Time cap each set: 90 seconds
This is a moderate to high intensity workout with the intent of keeping rounds constant throughout.
Look for a pace you can maintain 5-10 seconds for all 6 rounds.
The goal is a work/rest ratio of 1:1, if you’re taking more than 90 seconds adjust your calories or thruster weight.
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Tricep lacrosse ball smash (each side)