CrossFit Mile Zero – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Run (easy pace)
-into-
6 min amrap:
2 Power Cleans (empty bar – build across)
2 Push Press
2 Clean and Jerks
3 World’s Greatest Stretch (each side)
2. Workout Prep
2 sets:
50m Run (workout pace)
4 Clean and Jerks (touch and go, build in weight)
Workout
Metcon (Time)
“Madison, Wisconsin”
Freedom (RX+)
5 sets (Every 3:30)
200m Run
12 Clean and Jerks (135/95)
** Touch and Go **
Independence (RX)
5 sets (Every 3:30)
200m Run
12 Clean and Jerks (95/65)
Liberty
5 sets (Every 3:30)
150m Run
12 Dumbbell Clean and Jerks
Target time each set: 1:30-1:50
Time cap each set: 2 minutes
Accessory
Flat Bench DB Chest Fly (4 sets: 12 reps)
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.
Flat Bench DB Chest Fly
https://youtu.be/gasK_1fNVdk
Seated Alternating DB Curl (4 sets: 10 reps (each side))
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Sit on the edge of a bench or surface that will allow for the hands to be lowered to the sides of the body rather than being stopped by the surface that athlete is sitting on (ex. if the athlete sat in the middle of the bench). Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.
Seated Alternating DB Curl
https://youtu.be/ar3DtSzT1lg
Cooldown
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)