CrossFit Mile Zero – CrossFit
Partner WOD
Workout (Time)
Big Cheezee’s
Independence (RX)
Teams of 2
250 Double Unders
50 Handstand Push Ups (1 abmat)
30 Power Cleans (155/105)
50 Handstand Push Ups (1 abmat)
250 Double Unders
Liberty
Teams of 2
300 Single Unders
60 Pike Push Ups
30 Power Cleans (light)
60 Pike Push Ups
300 Single Unders
Target time: 16-18 minutes
Time cap: 25 minutes
You go, I go partner workout.
Strategize with your partner to split up reps to stay as fresh as possible. Especially on the barbell!
Ease in to a pace and hold it for 15-20 minutes.
Option 1: Gymnastics Skill Work
Gymnastics (Checkmark)
Pistols: Week 1 Day 2
Mobility Drills – 2 rounds of:
1 minute Sumo Rocks
1 minute Kettlebell Ankle Crushers
1 minute Calf Stretch
1 minute Bottom of Knee Together Squats
Option 2: Mayhem Mini Pump
Mayhem Mini Pump – Arms and Core (Checkmark)
4 rounds:
10 Deficit Pushups @ RPE 7
10 Ring Row – Feet Elevated @ RPE 7
10 Single Arm DB Skull Crusher @ moderate weight RPE 7
10 Single DB Double Head Curl @ moderate weight RPE 7
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Dip Support Leg Raise
10 Landmine Windmills (each side)
15 sec hollow hold
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 3 minutes b/t rounds
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose