CrossFit Mile Zero – CrossFit

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Skills and Drills

Pistols: Week 6 Day 1 (Checkmark)

Advanced:

Every 2 Minutes (10:00)

10-12 Pistols

Intermediate:

Every minute (10:00)

8-10 Pistols (plates under heels/counterweight in front)

Beginner:

6-10 Pistols (to a box or using a band)

Alternative Option:

3 sets

10 Alt Double Dumbbell Reverse Lunges (Front Rack) @ moderate weight

Strict Weighted Chin up

Strict Chin-Up:

– Max Weight

* Rest as needed between sets *

Workout (Time)

Maserati

Independence (RX)

For Time:

27 Box Jump Overs (24/20)

21 Clean and Jerks (75/55)

15 Squat Cleans (115/75)

9 Squat Clean Thrusters (135/95)

Liberty

For Time:

27 Box Step Ups and Overs (20/16)

21 Dumbbell Clean and Jerks (light)

15 Hang Dumbbell Squat Cleans (light)

9 Dumbbell Squat Clean Thrusters (light)

Target time: 7-9 minutes

Time cap: 12 minutes

Move through movements efficiently, but not so quickly to burn out.

Utilize the time between movements to rest and shake it out.

As the weight progresses, form should tighten up, don’t get sloppy!

Workout

Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)