CrossFit Mile Zero – CrossFit
Strength
Deadlift
6×3, Build up to 70% of 1 RM Clean. Utilize the hook grip and groove the bar path for the first and second pull.
* Rest 90 seconds between sets *
Snatch Grip Deadlift
6×3, Build up to 70% of 1 RM Snatch. Utilize the hook grip and groove the bar path for the first and second pull. With a wider grip, place extra emphasis on keeping your chest upright as you stand.
* Rest 90 seconds between sets *
Workout
Workout (AMRAP – Reps)
Sloth
Freedom (RX+)
7:00 AMRAP
60/48 Calorie Row or 800m Run
Max Dumbbell Snatch (70/50)
-@10:00-
7:00 AMRAP
60/48 Calorie Row or 800m Run
Max Strict Handstand Push Ups
-@20:00-
7:00 AMRAP
60/48 Calorie Row or 800m Run
Max Burpee Box Get Overs (30/24)
Score is # of reps of the second movement. Do not include the Row calories in your score.
Independence (RX)
7:00 AMRAP
50/40 Calorie Row or 600m Run
Max Dumbbell Snatch (50/35)
-@10:00-
7:00 AMRAP
50/40 Calorie Row or 600m Run
Max Hand Release Push Ups
-@20:00-
7:00 AMRAP
50/40 Calorie Row or 600m Run
Max Burpee Box Get Overs (24/20)
Liberty
7:00 AMRAP
40/34 Calorie Row or 400m Run
Max Dumbbell Snatch (light)
-@10:00-
7:00 AMRAP
40/34 Calorie Row or 400m Run
Push Ups
-@20:00-
7:00 AMRAP
40/34 Calorie Row or 400m Run
Max Up Down + Box Step Up (24/20)
TARGET SCORE
Target number of reps each set:
Dumbbell Snatch: 20+ reps
Strict Handstand/Hand Release Push Ups: 20+ reps
Burpee Box Get Overs: 20+ reps
Minimum number of reps before scaling:
Dumbbell Snatch: 15 reps
Strict Handstand Push Ups: 15 reps
Burpee Box Get Overs: 15 reps
Moderate cardio pacing leaving 3+ minutes each round to accumulate reps.
The goal is only 5-7 reps per minute, take the breaks you need to perform clean reps.
With the rep count in mind, try to use a heavier weight than you may otherwise choose or start with a variation of strict HSPU/kipping HSPU before moving into hand release push ups.
This wod is about accumulating skill, not blowing the reps out of the water.
Mobility
Mobility (Checkmark)
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)