CrossFit Mile Zero – CrossFit
Strength
Deadlift
7×2. Build to a light, moderate, or heavy double.
*Rest on a 2:00 clock*
Workout (2 Rounds for reps)
Blackout
Independence (RX)
10 min AMRAP
25-50-75-100. . .
Single Unders
3-6-9-12…
Pull Ups
-rest 3:00 min-
10 min AMRAP
3-6-9-12…
Calorie Row (female 3-5-7-9…)
Handstand Push Ups
Scoring help:
Workout 1 – completing the round of 12 is 280 reps, completing the round of 15 is 420 reps
Workout 2 – completing the round of 12 is 60/54, completing the round of 15 is 90/80
Liberty
10 min AMRAP
25-50-75-100. . .
Single Unders
3-6-9-12…
Ring Rows
-rest 3:00 min-
10 min AMRAP
3-6-9-12…
Calorie Row (female 3-5-7-9…)
Push Ups
TARGET SCORES:
Target number of reps workout 1: Through the round of 15
Minimum number of reps before scaling workout 1: Through the round of 12
Target number of reps workout 2: Through the round of 15
Minimum number of reps before scaling workout 2: Through the round of 12
Steady, unbroken pace through the jump rope and row, but break up reps to stay fresh for your pull ups/hspu.
Break sooner than later, don’t let fatigue set in.
Workout
Mobility
Mobility (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)