CrossFit Mile Zero – CrossFit
Workout Option 1
Workout 1 (AMRAP – Rounds and Reps)
Prince Florian
Freedom (RX’d)
15:00 Amrap
10/8 Calorie Assault Bike (or 8/6 Echo)
10 Kettlebell Goblet Squats (53/35)
10 Kettlebell Swings (53/35)
(KG conv: 24/16)
Independence
15:00 Amrap
8/7 Calorie Assault Bike (or 7/5 Echo)
10 Kettlebell Goblet Squats (35/25)
10 Kettlebell Swings (35/25)
(KG conv: 16/11)
Liberty
15:00 Amrap
7/6 Calorie Assault Bike
7 Kettlebell Goblet Squats (light)
7 Russian Kettlebell Swings (light)
Target Rounds: 8+ rounds
Minimum number of rounds before scaling: 6 Rounds
Workout Option 2
Warm-up
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout 2 (Distance)
BikeErg Lactate Threshold
5 Min at RPE3 (or 75 RPM), 4 Min at RPE5 (or 80-85 RPM)
4 Min at RPE3 (or 75 RPM), 4 Min at RPE5 (or 85 RPM)
4 Min at RPE3 (or 75 RPM), 3 Min at RPE7 (or 85-90 RPM)
3 Min at RPE3 (or 75 RPM), 3 Min at RPE7 (or 90 RPM)
3 Min at RPE3 (or 75 RPM), 2 Min at RPE8 (or 90-95 RPM)
2 Min at RPE3 (or 75 RPM), 2 Min at RPE8 (or 95 RPM)
2 Min at RPE3 (or 75 RPM), 1 Min at RPE9 (or 95-100 RPM)
1 Min at RPE3 (or 75 RPM), 1 Min at RPE9 (or 100 RPM)
Total: 44 Min