CrossFit Mile Zero – CrossFit
Strength/Accessory
Front Squat (8×3 Front Squats, Last 4 Sets at 65% of 1RM
*Rest 2:00 between sets*)
Back Squat
8×3 Back Squats, Last 4 Sets at 65% of 1RM
*Rest 2:00 between sets*
Workout
Workout (Time)
Grumpy
Freedom (RX+)
2 Sets
21-15-9
Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)
Calorie Bike (18-12-6 Female) or 300m-200m-100m Run
-Rest 1:1 between sets-
Independence (RX)
2 Sets
18-12-6
Kettlebell Front Squat (2×35/25) or Dumbbell Front Squats (2×35/2×25)
Calorie Bike (15-10-5 Female) or 250m-200m-150m Run
-Rest 1:1 between sets-
Liberty
2 Sets
20-16-12 Air Squat
10-8-6 Calorie Bike (8-6-4 female)
-Rest 1:1 between sets-
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Come out strong on this workout. This should burn.
Try to match your intensity both rounds.
Get comfortable being uncomfortable.
Mobility
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)