CrossFit Mile Zero – CrossFit
Strength
Russian Kettlebell Swing (5×10 to Moderate/Heavy Weight)
*Build to a moderate weight; stay the same or build across
Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing.
Russian Kettlebell Swing
https://youtu.be/THVaRm89i1Q
Weighted Pull-ups
Work up to heaviest set of 3 or lowest resistance of bands.
* Rest on a 60 second Clock *
Workout
Metcon (Time)
Freedom
Freedom (RX+)
6 Rounds on a 3:00 Clock
20/16 Calorie Row or 250m Run
20 Box Overs (24/20)
-Rest with Remaining Time-
Independence (RX)
16/12 Calorie Row or 200m Run
16 Box Overs (20/16)
-Rest with Remaining Time-
Liberty
12/8 Calorie Row or 150m Run
12 Box Overs (20/16)
-Rest with Remaining Time-
Goal is to finish between 1:30 and 2:00
If you finish beyond 2:00 scale back on reps.
This is a moderate to fast intensity, you’ll want the rest to build your engine.
Keep the transition quick from the cardio component to your box.
Score is the slowest round.
Mobility
Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)