CrossFit Mile Zero – CrossFit
Strength
Bench Press
7×5, Last 2 Sets at 80%
*Rest on a 2:00 clock*
Workout
Shoulder Press
7×5, Last 2 Sets at 80%
*Rest on a 2:00 clock*
Triathlon (Time)
Freedom (RX+)
1600m Run
2000m/1800m Row
4000m/3200m Bike
Independence (RX)
1200m Run
1600m/1400m Row
3200m/2800m Bike
Liberty
1000m Run
1500m/1250m Row
3000m/2500m Bike
Target time: 22-25 minutes
Time cap: 30 minutes
If you want to finish in the target time you’re looking at a pace for each component of 7:20-8:20.
Transition smoothly from one component to the next.
Take advantage of your strongest area to add some time in the bank.
Mobility
Mobility (No Measure)
1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)