CrossFit Mile Zero – CrossFit
Strength/Accessory
Power Clean + Push Jerk
2 Power Cleans + 1 Push Jerk x 10 sets, Last 5 at 65%
*Complete a set every 1:30 *
Workout
Workout (AMRAP – Reps)
Cameron Frye
Freedom (RX+)
Every 5:00 (3 sets)
30/24 Calorie Bike or 500m Run
Max Unbroken Handstand Push Ups
Independence (RX)
Every 5:00 (3 sets)
24/20 Calorie Bike or 400m Run
Max Unbroken Handstand Push Ups
Liberty
Every 5:00 (3 sets)
20/16 Calorie Bike or 300m Run
Max Unbroken Push Ups
Target number of reps each set:
Kipping HSPU: 10+ Reps
Strict HSPU: 5+ Reps
Minimum number of reps before scaling:
Kipping HSPU: 6 Reps
Strict HSPU: 3 Reps
Aim to keep the time on the bike within +/- 5 seconds.
Don’t burn out your shoulders on the first two sets, save some for Round 3.
Skills and Drills
Toes-To-Bar
3 sets of Max Effort:
Advanced & Intermediate: Toes To Bar
Beginner: max effort alternating single leg v-ups or regular v-ups
– rest 2:00 between each set –
Mobility
Mobility (Checkmark)
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)