CrossFit Mile Zero – CrossFit
Strength
Thruster
8×2 Thruster
*Rest on a 2:00 Clock*
Dumbbell Thruster
8×2 DB Thruster
*Rest on a 2:00 Clock*
Workout
Workout (Time)
Bert & Ernie
Freedom (RX+)
2 sets:
20 Pull-Ups
15 Thrusters (95/65)
400m Run
15 Thrusters (95/65)
20 Pull-Ups
-Rest 5 minutes between sets-
Independence (RX)
2 sets:
15 Pull-Ups
15 Thrusters (75/55)
300m Run
15 Thrusters (75/55)
15 Pull-Ups
-Rest 5 minutes between sets-
Liberty
2 sets:
15 Ring Rows
10 Dumbbell Thrusters (light)
250m Run
10 Dumbbell Thrusters (light)
15 Ring Rows
-Rest 5 minutes between sets-
Target time each set: 5-6 minutes
Time cap each set: 7 minutes
This is a “Fran” style workout, the pull ups and thrusters are going to be a challenging combo. Aim for unbroken, but be prepared to break it into sets.
Use the run to keep your heart rate stable. You’re going to need it to finish out the round.
Think outside the box on scaling. Reps, weights, progressing into scales as you fatigue, especially on pull ups.
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)