CrossFit Mile Zero – CrossFit
Strength/Accessory
Bench Press
8×3 Bench Press, Last 4 Sets at 65% of 1RM
*Rest 2:00 between sets*
Shoulder Press
8×3 Shoulder Press, Last 4 Sets at 65% of 1RM
*Rest 2:00 between sets*
Box Jumps
2 High Box Jumps x 8 sets
*Jump to a challenging height*
Workout
Mobility
Workout (Time)
The Huntsman
Freedom (RX+)
50-40-30-20-10
Wallballs (20/14)
Abmat Sit-ups
Independence (RX)
50-40-30-20-10
Wallballs (14/10)
Abmat Sit-ups
Liberty
30-25-20-15-10
Wallball Thrusters (light)
Abmat Sit-ups
Target time: 9-11 minutes
Time cap: 15 minutes
It’s a gut check. Get through the first 3 Rounds and things should move quickly.
Don’t burn yourself out early on the wallballs. Break them in to manageable sets so you can get right back on the wall.
Choose a weight for the wallball that keeps you moving. The goal for this workout isn’t much rest.
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)