CrossFit Mile Zero – CrossFit

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Strength/Accessory

Clean & Push Jerk

Squat Clean and Push Jerk Heavy Single 10×1

* rest 1:30 between lifts *

Power Clean + Push Jerk

Power Clean and Push Jerk Heavy Single 10×1

* rest 1:30 between lifts *

Workout

Workout (Time)

Scotty Smalls

Freedom (RX+)

10 Rounds

10 Pull Ups

10 Push Ups

Independence (RX)

10 Rounds

7 Pull Ups

7 Push Ups

Liberty

10 Rounds

5 Jumping Pull Ups

5 Bar Push Ups

Target time: 7-9 minutes

Time cap: 12 minutes

Big upper body push/pull. Fatigue will set in fast, so break early. Especially on the push ups.

Plan to move at a nice steady pace throughout.

Pace your transitions, this isn’t a sprint.

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)