CrossFit Mile Zero – CrossFit
Strength
Power Clean
10×1, Last 3 Sets x 1 Power Clean @85-90% of 1RM Clean
* Rest 90 seconds between sets *
Clean
10×1, Last 3 Sets x 1 Power Clean @85-90% of 1RM Clean
* Rest 90 seconds between sets *
Workout
Workout (Time)
Dollywood
Freedom (RX+)
Every 4:00 (4 sets)
25 Wall Balls (20/14)
50 Double Unders
4 Wall Walks
Independence (RX)
Every 4:00 (4 sets)
25 Wall Balls (14/10)
35 Double Unders
3 Wall Walks
Liberty
Every 4:00 (4 sets)
20 Wall Ball Thrusters (light)
50 Single Unders
4 Inch Worms
Target time each set: 1:50-2:15
Time cap each set: 3:00
This is meant to be a higher intensity workout. Aim for 90 seconds of rest or more per round.
This workout is make it or break it on transitions. Get from one movement to the next.
Wall walks are going to burn. Finish the round and get to the rest!
Score is the worst round.
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back