CrossFit Mile Zero – CrossFit

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Skills and Drills

Toes to Bar: Week 1 Day 1 (Checkmark)

Advanced:

5 sets (10:00)

8-10 Kip Swings

5-8 Strict Toes to Bar

Intermediate:

5 sets (10:00)

6-8 Kip Swings

5-8 Strict Knee Raise + Extension

Beginner:

5 sets (10:00)

5 Kip Swings (Stand on tiptoes if needed)

5-8 Strict Hanging Knee Raise

Workout

Workout (Time)

You’re Killing me, Smalls

Freedom (RX+)

Every 3:00 (7 sets)

12/10 Calorie Bike or 150m Run

12 GHD’s Or V-Ups

9 Front Squats (135/95)

Independence (RX)

Every 3:00 (7 sets)

10/8 Calorie Bike or 100m Run

10 V-Ups

9 Front Squats (115/80)

Liberty

Every 3:00 (7 sets)

8/7 Calorie Bike or 50m Run

12 Sit Ups

9 Dumbbell Front Squats (light)

Target time each set: 1:30-1:45

Time cap each set: 2 minutes

Moderate to high intensity workout.

Bike should be hard pace and the sit ups unbroken to reserve time to set up for the front squat.

Ideal range is 90 seconds for a 1:1 work:rest cycle. Let your heart rate come down between rounds.

Mobility

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose