CrossFit Mile Zero – CrossFit

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Strength

Split Jerk

10×2, Last 3 Sets at @65-75% of 1RM

* Rest 90 seconds between sets

Push Press

10×2, Last 3 Sets at @65-75% of 1RM

* Rest 90 seconds between sets

Bench Press

10×2, Last 3 Sets at @65-75% of 1RM

* Rest 90 seconds between sets

Workout (Time)

Don’t Make Me Angry

Freedom (RX+)

4 rounds

10 Right Arm Dumbbell Cleans (70/50)

10 Left Arm Dumbbell Cleans (70/50)

20 Box Jump Overs (24/20)

Independence (RX)

4 rounds

10 Right Arm Dumbbell Cleans (50/35)

10 Left Arm Dumbbell Cleans (50/35)

20 Box Overs (24/20)

Liberty

4 rounds

10 Right Arm Dumbbell Cleans (light)

10 Left Arm Dumbbell Cleans (light)

20 Box Step ups (20/16)

Target time: 6-8 minutes

Time cap: 12 minutes

Smooth and steady from the start. Aim for similar round times throughout.

Dumbbell cleans are an odd movement. Make sure to drop the hips and drive through the legs. Do not curl the weight.

If the workout feels too easy for you, push the pace on the box overs.

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)