CrossFit Mile Zero – CrossFit

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Strength

Paused Front Squat

8 sets of 2 Front Squats, Last 4 Sets @ 70% of 1RM

*Rest 2:00 between sets*

Back Squat

8 sets of 2 Back Squats, Last 4 Sets @ 70% of 1RM

*Rest 2:00 between sets*

Strict Weighted Chin up

Weighted Strict Chin Up (Supinated)

8 sets of 3 Strict Weighted Chin-ups

*Rest 2:00 between sets*

Workout

Workout (Time)

Big John’s

Independence (RX)

3 rounds

400m Run

15 Toes to Bar

15 Sit Ups

Liberty

3 rounds

300m Run

20 Hanging Knee Raises

20 Sit Ups

Target time: 11-13 minutes

Time cap: 15 minutes

Steady and Consistent Rounds throughout.

Do your best to break up the Toes to Bar to avoid midline fatigue.

Work to your hardest scale of Toes to Bar. Shorten reps as a scale before you scale the movement itself.

Mobility (No Measure)

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose