CrossFit Mile Zero – CrossFit
Workout
Workout (AMRAP – Reps)
Grit
Freedom/Independence/Liberty
15:00 AMRAP
50m-100m-150m-200m-250m-300m….
Run
Row
Bike
Target Round: Make it into the round of 300m
Minimum Round before scaling: Complete the round of 200m
Moderate to steady pacing throughout the workout.
This is an active recovery day following Saturday’s “Murph” and Monday’s “Glen”.
Score every 50m as 1 Rep.
Accessory
Bottom-Up Single Arm Standing KB Press
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.
Bottom-Up Single Arm Standing KB Press
https://youtu.be/xcNrIXFVgP4
4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets
Elevated Toe Double DB Romanian Deadlift
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose