CrossFit Mile Zero – CrossFit

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Workout Option 1

Workout 1 (Time)

Sbarro

Freedom (RX’d)

4 rounds

20/16 Calorie Row

20 Hang Power Cleans (75/55)

20 Box Jump Overs (20)

(KG conv: HPC 34/25)

Independence

4 rounds

16/13 Calorie Row

20 Hang Power Cleans (65/45)

16 Box Jump Overs (20)

(KG conv: HPC 30/20)

Liberty

4 rounds

12/10 Calorie Row

12 Dumbbell Hang Power Cleans (light)

12 Box Step Ups (20/16)

Target Time: 9-11 minutes

Time Cap: 14 minutes

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

2 Min at RPE3

5 Min at RPE7 (or 95-100 RPM)

2 Min at RPE1-2 (Any RPM)

3x (2 Min at RPE7 (or 95-100 RPM), 30 Sec at RPE1-2 (Any RPM)

1 Min at RPE1-2 (Any RPM)

4x (1 Min at RPE8 (or 100-105 RPM), 30 Sec at RPE1-2 (Any RPM)

1 Min at RPE1-2 (Any RPM)

3x (2 Min at RPE7 (or 95-100 RPM), 30 Sec at RPE1-2 (Any RPM)

2 Min at RPE1-2 (Any RPM)

5 Min at RPE7 (or 95-100 RPM)

2 Min at RPE3

Total: 38 Min