CrossFit Mile Zero – CrossFit

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Strength

Push Press

8×2 Push Press, Last 3 sets @ 70-80%

* Rest 90 seconds between sets *

Bench Press

8×2 Bench Press, Last 3 sets @ 70-80%

* Rest 90 seconds between sets *

Workout

Push Jerk + Jerk

8x(1+1): 1 Push Press + 1 Split Jerk

* Rest 90 seconds between sets *

Workout (Time)

Anaconda

Freedom (RX+)

Every 2:00 (8 sets)

10 Stick Sit Ups

10 Bench Press (115/75)

30 Double Unders

Independence (RX)

Every 2:00 (8 sets)

10 V-Ups

10 Bench Press (95/65)

25 Double Unders

Liberty

Every 2:00 (8 sets)

10 Sit Ups

10 Dumbbell Bench Press (light)

30 Single Unders

Target time each set: Sub 65-75 seconds

Time cap each set: 1:40

Moderate intensity throughout. Volume will add up.

If the weight on bench feels heavy in the first 1-2 rounds, scale down.

You should have a minimum of 30-45 seconds of rest. This is about controlling breathing and heart rate. If you’re out of the zone, scale until you’re in it.

Mobility

Mobility (No Measure)

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)