CrossFit Mile Zero – CrossFit
Strength
Shoulder Press
Shoulder Press 8×5, Last 3 Sets at 75%
* rest 2:00 between lifts *
Bench Press
Bench Press 8×5, Last 3 Sets at 75%
* rest 2:00 between lifts *
Workout
Workout (Time)
Yeah-Yeah
Freedom (RX+)
7 rounds
7 Push Press (95/65)
7 Burpee over Bar
49 Double Unders
Independence (RX)
7 rounds
7 Push Press (75/55)
5 Burpee over Bar
35 Double Unders
Liberty
7 rounds
7 Dumbbell Push Press (light)
7 Up Downs
49 Single Unders
Target time: 11-13 minutes
Time cap: 16 minutes
Come out steady on Round 1 and try to settle in to that pace for the remaining 6.
Ideally, we’re looking at one round every 90 seconds.
It’s a shoulder burner, so do your best to prevent burnout and fatigue from hitting you on the rope.
Mobility
Mobility (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)