CrossFit Mile Zero – CrossFit
Strength
Clean
10×1 Clean
* Rest on a 90 second interval*
Power Clean
10×1 Power Clean
* Rest on a 90 second interval*
Workout
Workout (AMRAP – Reps)
Maui
Freedom (RX+)
10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks (155/105)
1 Rope Climb (or 6 Ring/Horizontal Rows)
Independence (RX)
10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks (135/95)
1 Rope Climb (or 6 Ring/Horizontal Rows)
Liberty
10 min AMRAP
1-2-3-4-5. . .
Dumbbell Clean and Jerks (light)
2 Zombie Rope Climbs (or 6 Ring/Horizontal Rows)
Target Reps: 35+ reps (Round of 7)
Minimum Reps before scaling: 20 reps (Round of 5)
Time will move fast as fatigue sets in. This workout is all about quick singles.
While the weight is heavy, our main focus is always technique. Don’t sacrifice form to go “RX”.
Take deep breaths and set up each rep.
Mobility
Mobility (Checkmark)
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)