CrossFit Mile Zero – CrossFit

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Strength

Power Clean + Clean

8x(1+1), working up to a moderate weight. Focus on receiving the bar in both the power and squat positions.

*Rest on a 1:30 Clock*

Workout

Workout (Time)

Ironhide

Independence (RX)

Every 3:00 (8 sets)

8 Burpee Over Bar

4 Squat Cleans (155/105)

10 Box Jump Over (24/20)

Liberty

Every 3:00 (8 sets)

8 Up Downs

4 Dumbbell Squat Cleans (light)

10 Box Step Ups (24/20)

Target time each set: 1:20-1:40

Time cap each set: 2 minutes

Moderate to high intensity. Push the pace on both burpees and box overs, but slow it down on the barbell and focus on form.

Use a weight and height of the box that allow constant movement.

We’re looking for consistent and sustainable times throughout.

Mobility

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)