CrossFit Mile Zero – CrossFit
Strength/Accessory
Deadlift
7 sets x 1 Deadlift, Last 2 @ 80-90% of 1RM
* Rest 2:00 between sets *
Strict Deficit Handstand Push-ups
8 Sets:
50-60% reps of Max Unbroken Reps (SHSPU)
-The prescribed deficit is 4” for men and 2” for women.
-Record your score as your highest set. Comment with reps in each set-
Workout (Time)
Blimpie
Independence (RX)
50 Wall Balls (14/10)
20 Toes to Bar
40/32 Calorie Row or 400m Run
20 Toes to Bar
50 Wall Balls (14/10)
(KG conv: WB 6/4)
Liberty
30 Wall Ball Thrusters (light)
30 Hanging Knee Raises
30/24 Calorie Row or 300m Run
30 Hanging Knee Raises
30 Wall Ball Thrusters (light)
Target time: sub 12 minutes
Time cap: 16 minutes
Break things up to stay fresh as you head into the next movement.
Try to use the clock to keep your rest periods to no more than 10 seconds.
Stay calm through the row/run, the workout really starts on the back half.
Workout
Mobility
Mobility (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side