CrossFit Mile Zero – CrossFit
Strength
3 Position Clean (8×2, working up to 50-60%.
*Focus on slow from the floor until extension and then speed under the bar*)
3 Position Clean
-Floor
-Knee
-High Hang
Workout
Workout (Time)
Doc
Freedom (RX+)
5 sets (1 Set every 4 minutes)
15/12 Calorie Row or 200m Run
12 Burpees over DB
9 Double Dumbbell Ground to Overhead (50s/35s)
Independence (RX)
5 sets (1 Set every 4 minutes)
12/10 Calorie Row or 150m Run
10 Burpees over DB
8 Double Dumbbell Ground to Overhead (35s/25s)
Liberty
5 sets (1 Set every 4 minutes)
10/8 Calorie Row or 100m Run
10 Up Downs
10 Dumbbell Clean and Jerks (light)
Target time each set: 1:45-2:00
Time cap each set: 2:45
Come out with a pace you think you’ll be able to sustain over the next 4 rounds.
This is all about transitions, try not to rest between movements. One right into the next.
Your heart rate will be elevated, don’t get sloppy on the DB GTO to close out each round!
Mobility
Mobility (Checkmark)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)