CrossFit Mile Zero – CrossFit

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Strength

Deadlift

Deadlift 7×5, Last 2 Sets at 75%

* rest 2:00 between lifts *

Workout

Workout (Time)

Benny and The Beast

Freedom (RX+)

18-15-12-9-6-3

Sumo deadlift high pulls (95/65)

Box Jump Overs (24/20)

Independence (RX)

18-15-12-9-6-3

Sumo deadlift high pulls (75/55)

Box Jump Overs (20/16)

Liberty

18-15-12-9-6-3

Kettlebell Sumo deadlift high pulls (light)

Box Step ups (24/20)

Target time: 10-12 minutes

Time cap: 15 minutes

Don’t be surprised that this combination spikes your heart rate. Look to set a moderate pace and manage from coming out the gate too fast.

Once you wrap up the round of 12 it’s time to let it rip.

If you’re jumping, be intentional as your legs start to tire out.

Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)