CrossFit Mile Zero – CrossFit
Strength/Accessory
Bench Press
8 sets x 1 Bench Press, Last 4 Sets @ 80-90% of 1RM
*rest 2:00 between sets*
Shoulder Press
8 sets x 1 Press, Last 4 Sets @ 80-90% of 1RM
*rest 2:00 between sets*
High Box Jumps (Distance)
8 sets x 3 High Box Jumps
*4-6” below max height for 1 rep
Workout
Workout (AMRAP – Reps)
Firehouse Subs
Independence (RX)
4 Sets:
3:00 AMRAP
15 Ring Rows (Or Bent Over Dumbbell Rows)
15 Dumbbell Bench (35s/25s)
Max Single Dumbbell Box Step Ups (35/25) (24/20)
-rest 2:00 between sets-
Liberty
4 Sets:
3:00 AMRAP
10 Ring Rows (Or Bent Over Dumbbell Rows)
10 Dumbbell Bench (light)
Max Box Step Ups (20/16)
-rest 2:00 between sets-
Target number of reps each set: 25+ steps
Minimum number of reps before scaling: 16 steps
Try to finish your row and bench reps in 60-90 seconds.
Keep your chest upright and really emphasize driving through the forward leg on your step up.
From a pacing and intensity standpoint, this should be in the easy to moderate range.
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)