CrossFit Mile Zero – CrossFit

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Strength/Accessory

Deadlift

8×3 Deadlift, Last 3 Sets at 65% of 1RM

*Rest 2:00 between sets*

Push-ups

8×5-10 Reps

*Focus on clean reps. Use a horizontal bar if you can’t do 5 or more clean reps*

Workout

Workout (AMRAP – Rounds and Reps)

Happy & Dopey

Freedom (RX+)

15:00 Amrap

1000m Run

Max rounds in the time remaining:

10 Pull Ups

10 Box Jumps (30/24)

15 Push Ups

Independence (RX)

15:00 Amrap

800m Run

Max rounds in the time remaining:

8 Pull Ups

10 Box Jumps (24/20)

12 Push Ups

Liberty

15:00 Amrap

600m Run

Max rounds in the time remaining:

10 Ring Rows

10 Step Ups (24/20)

10 Bar Push Ups

Target number of Rounds: 6+ rounds

Minimum number of Rounds before scaling: 4 rounds

We’re starting off with a moderate pace run. This shouldn’t be easy, but it’s not a PR pace either.

Once we’re inside, scale the movements so that you’re moving through with consistency the first 3-4 rounds.

The box jumps today are high, be intentional going up and over.

Mobility

Mobility (No Measure)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)