CrossFit Mile Zero – CrossFit
Strength
Push Press (8×3, Last 3 sets at 75%)
8×3 Push Press, Last 3 Sets at 75%
* Rest 90 seconds between sets *
Bench Press (8×3, Last 3 Sets at 75%)
8×3 Bench Press, Last 3 Sets at 75%
* Rest 90 seconds between sets *
Push Press + Split Jerk (8x(2+1))
8x(2+1) Push Press + Split Jerk
* Rest 90 seconds between sets *
Workout (Time)
Kingfish
Freedom (RX+)
For Time:
250/200m Row
50Overhead Plate Lunge 45/25
250/200m Row
40 Overhead Plate Lunge 45/25
250/200m Row
30 Overhead Plate Lunge 45/25
250/200m Row
20 Overhead Plate Lunge 45/25
250/200m Row
10 Overhead Plate Lunge 45/25
Independence (RX)
For Time:
200/175m Row
50 Overhead Plate Lunge 25/15
200/175m Row
40 Overhead Plate Lunge 25/15
200/175m Row
30 Overhead Plate Lunge 25/15
200/175m Row
20 Overhead Plate Lunge 25/15
200/175m Row
10 Overhead Plate Lunge 25/15
Liberty
5 rounds
200/175m Row
20 Walking Lunge
Target time: 9-11 minutes
Time cap: 15 minutes
This workout is all about the lunges. Push deep in the first 3 rounds.
Rowing pace should be a higher intensity because of the shorter sprints.
DO NOT DROP THE PLATE FROM OVERHEAD!
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)