CrossFit Mile Zero – CrossFit
Strength
Bench Press
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 5 reps
Set 5: 4 reps
Set 6: 3 reps
Set 7: 2 reps
Set 8: 1 rep at 85%
*Rest 2:00 between sets*
Shoulder Press
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 5 reps
Set 5: 4 reps
Set 6: 3 reps
Set 7: 2 reps
Set 8: 1 rep at 85%
*Rest 2:00 between sets*
High Box Jumps (Distance)
8 sets of 3 High Box Jumps
*Choose a challenging height
Workout
Workout (Time)
Animal Kingdom
Mayhem Affiliate version of 2023 Semifinals Workout 3
Independence (RX)
10-8-6-4-2
Deadlifts (185/125)
Dumbbell bench presses (35s/25s)
Squat cleans (115/80)
Liberty
10-8-6-4-2
Dumbbell Deadlifts (light)
Dumbbell bench presses (light)
Dumbbell Hang Power Cleans (light)
Target time: 8-10:00
Time cap: 16:00
Aim for unbroken. If you think the round of 10/8 will be difficult, we started off too heavy.
Remain steady through the first 3 rounds. When you get to 4 Reps, pick it up.
Busier classes partner up with someone you can share weights with.
Mobility
Mobility (Checkmark)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)