CrossFit Mile Zero – CrossFit
Skills and Drills
Skills and Drills (Checkmark)
Pistols: Week 4
All Levels:
Practice the same box pistol squats as in week 3, but try to use your arms for balance less and less. You can add some weight to your working leg by holding a dumbbell or kettlebell.
* Aim for 5 sets of 8-10 reps on each leg.
Advanced: Box Pistol Squats (Goal should be to heel in front of the body)
Intermediate: Box Pistol Squats (Touch foot to the ground or keep at 90 degrees)
Beginner: Dead Stop Step Ups (Goal should be to heel in front of the body)
Alternative Option:
5 sets
10 Goblet Hold Step Back Lunge (total)
10 Elevated Heel Goblet Squat
Pull-ups
5 sets x 3 Strict Weighted Chin-ups
Workout
Workout (AMRAP – Rounds and Reps)
Feta
Independence (RX)
AMRAP 20:00
450m/400m Row or 400m Run
12 Burpees to target
350/300m Row or 300m Run
12 Burpees to target
Liberty
AMRAP 20:00
300m/250m Row or 250m Run
10 Up Downs
250m/200m Row or 200m Run
10 Up Downs
Target number of Rounds: 3.5+ rounds
Minimum number of Rounds before scaling: 2.5 rounds
Moderate to steady paced workout throughout.
Try to keep the pace for the run/row similar.
Don’t try to blow this out of the water, settle in early and hold.
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back