CrossFit Mile Zero – CrossFit
Strength
Back Squat
8 sets of 1, 2 Second Pause Back Squat + 1 Back Squat. Last 4 Sets @ 75% of 1RM
* Rest 2:00 between sets *
Front Squat
8 sets of 1, 2 Second Pause Front Squat + 1 Front Squat. Last 4 Sets @ 75% of 1RM
* Rest 2:00 between sets *
Workout
Workout (AMRAP – Reps)
Epcot
Mayhem Affiliate version of 2023 Semifinals Workout 2
Independence (RX)
3 Sets:
3:00 Amrap
5 Pull Up Complexes (1 Knee to Elbow + 1 Pull Up + 1 Chest to Bar)
25 Air Squats
Max Burpee Box Jump Overs (24/20)
-rest 1:00 between sets-
Liberty
3 Sets:
3:00 Amrap
5 Pull Up Complexes (1 Knee Raise + 1 Jumping Pull Up + 1 Pull Up Negative)
20 Air Squats
Max Up Down + Box Step Up (20/16)
-rest 1:00 between sets-
Target number of reps each set: 10+ Burpee Box Jump Overs
Minimum number of reps before scaling: 6 Burpee Box Jump Overs
Come out with a pace and strategy for repeatable reps round over round.
Don’t sell out on the burpees in round 1. 60 seconds isn’t a long rest.
Mobility
Mobility (Checkmark)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)