CrossFit 05/08/2023

CrossFit Mile Zero – CrossFit

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Strength

Back Squat

7×3 Back Squats working up to 70-80% of 1RM

* Rest 90 seconds between sets *

Front Squat

7×3 Front Squats working up to 90% of 1RM Clean

* Rest 90 seconds between sets *

Overhead Squat

7×3 Overhead Squats working up to 90% of 1RM Snatch

* Rest 90 seconds between sets *

Workout

Workout (Time)

The Amazon Rainforest

Freedom (RX+)

For Time:

800m Run

30 Pull-Ups

60 Push-Ups

90 Air Squats

400m Run

20 Pull-Ups

40 Push-Ups

60 Air Squats

200m Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

Independence (RX)

For Time:

800m Run

25 Pull-Ups

50 Push-Ups

75 Air Squats

400m Run

15 Pull-Ups

30 Push-Ups

50 Air Squats

200m Run

5 Pull-Ups

10 Push-Ups

25 Air Squats

Liberty

For Time:

500m Row

20 Jumping Pull-Ups

20 Bar Push-Ups

20 Air Squats

400m Row

15 Jumping Pull-Ups

15 Bar Push-Ups

15 Air Squats

300m Row

10 Jumping Pull-Ups

10 Bar Push-Ups

10 Air Squats

Target time: 18-20 minutes

Time cap: 30 minutes

The first round makes it or breaks it.

Break reps up early to stay as fresh as you can and keep rest periods down.

Go for unbroken, but scale to partition movements if needed.

Mobility (No Measure)

Mobility (Checkmark)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)