CrossFit Mile Zero – CrossFit Open Gym

View Public Whiteboard

Strength

Pause Bench Press (2 Pause Bench Press x 5 sets @75% of 1RM )

*2-3 second pause at the bottom*

Gymnastics

Max Height Box Jump (Distance)

Max Height Box Jump
Box Jump: Max Height

3 High Box Jumps x 5 sets

*6-8″ below max height for 1 rep

Workout

Metcon (Time)

“Any Way You Want It”

Freedom (RX’d)

For Time:

10-9-8-7-6-5-4-3-2-1

Burpee Dumbbell Deadlift (2x50s/35s)

*10/8 Calorie Assault bike after each set

Independence

10-9-8-7-6-5-4-3-2-1

Burpee Dumbbell Deadlift (35s/25s)

9/7 Calorie Assault or 7/6 Calorie Echo Bike after each set

Liberty

10:00 Amrap

5 Up Downs

10 Dumbbell Deadlifts

10/8 Calorie Assault Bike

Target time: 12-14 minutes

Time cap: 16 minutes

* See Coaches Notes for Limited Equipment and Large Class Option

Cooldown

Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)

Warm Up

Warm-up (No Measure)

Mayhem Ready: Medial chain, the forgotten leg structure

https://youtu.be/0bpkU-nMp_8