CrossFit Mile Zero – CrossFit
Strength
Deadlift
8×3, Building up to 2 Sets at 65-75%.
*Use these lighter days to build up your hook grip for heavier cleans later in the cycle.
Workout (Time)
Mean Green Rage Machine
Freedom (RX+)
Partner Workout:
50/40 Calorie Row
50 Push ups
50/40 Calorie Row
100 Shoulder to Overhead (115/80)
50/40 Calorie Row
50 Push ups
50/40 Calorie Row
*Split reps/calories as needed*
Independence – Partner Workout (RX)
40/32 Calorie Row
40 Push ups
40/32 Calorie Row
100 Shoulder to Overhead (95/65)
40/32 Calorie Row
40 Push ups
40/32 Calorie Row
Liberty – Partner Workout
30/24 Calorie Row
30 Bar Push ups
30/24 Calorie Row
60 Dumbbell Push Press (light)
30/24 Calorie Row
30 Bar Push ups
30/24 Calorie Row
Target time: 16-18 minutes
Time cap: 22 minutes
Consistent and moderate effort with a strategic rep scheme with your partner.
Make sure to tag in and out before you completely fatigue.
Transitioning in and out of the rower will eat up most of the clock. Be efficient.
Mobility (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)