CrossFit Mile Zero – CrossFit
Strength/Accessory
Bench Press
8×1, Build to a heavy single
* Rest 2:00 between sets *
Shoulder Press
8×1, Build to a heavy single
* Rest 2:00 between sets *
High Box Jumps (Distance)
Find a Max Height Box Jump
Workout
Workout (Checkmark)
Lamborghini
Independence (RX)
Every minute (15:00)
Min 1: 175/150m Row
Min 2: 15 Push Ups
Min 3: 12 Dumbbell Step Ups (35/25)(20/16)
Liberty
Every minute (15:00)
Min 1: 150/125m Row
Min 2: 10 Bar Push Ups
Min 3: 12 Step Ups
Target time each set: 30-40 seconds
Time cap each set: 45 seconds
This workout is mainly about volume accumulation with an elevated heart rate. Don’t feel the need to blow yourself up.
Aim to finish each of the 5 intervals at roughly the same time for each movement.
If you move beyond 45 seconds in a round, scale that component back to allow more rest.
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)