CrossFit Mile Zero – CrossFit
Workout Option 1
Workout 1 (Checkmark)
Molokai
Freedom (RX’d)
Every 1:00 (12:00)
Even: 50ft Dumbbell Front Rack Walking Lunge (50s/35s)
Odd: 10 Single Arm Dumbbell Push Press (L and R) (50s/35s)
(KG conv: 22.5/15)
Independence
Every 1:00 (12:00)
Even: 50ft Dumbbell Front Rack Walking Lunge (35s/25s)
Odd: 10 Single Arm Dumbbell Push Press (L and R) (35s/25s)
(KG conv: 15/10)
Liberty
Every 1:00 (12:00)
Even: 25ft Dumbbell Front Rack Walking Lunge (light)
Odd: 6 Single Arm Dumbbell Push Press (L and R) (light)
Target time each station: 30-40 seconds
Time cap each station: 45 seconds
Workout Option 2
Warm-up
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout 2 (Distance)
BikeErg Lactate Threshold
2 Min at RPE3 (or 80 RPM)
10 Min at RPE7 (or 95 RPM)
4 Min at RPE1-2 (Any RPM)
10 Min at RPE7 (or 95 RPM)
2 Min at RPE1-2 (Any RPM)
-Rest 2 Min-
4 Sets
3 Min at RPE9 (or 105+ RPM)
*90 Sec at RPE 1-2 between sets.
Cool Down:
2 Min at RPE3
Total: 50 Min