CrossFit Mile Zero – CrossFit
Strength/Accessory
Back Squat
8×5, Last 2 Sets at 80%
*Rest on a 2:00 clock*
Front Squat
8×5, Last 2 Sets at 80%
*Rest on a 2:00 clock*
Workout
Workout (Time)
Sloan Peterson
Freedom (RX+)
50 Box Jumps (24/20)
10 Hang Power Cleans (95/65)
40 Toes to Bar
10 Hang Power Cleans (115/80)
30 Box Jumps (24/20)
10 Hang Power Cleans (135/95)
20 Toes to Bar
10 Hang Power Cleans (155/105)
10 Box Jumps (30/24)
10 Hang Power Cleans (175/115)
Independence (RX)
50 Box Jumps (24/20)
10 Hang Power Cleans (75/55)
30 Toes to Bar
10 Hang Power Cleans (95/65)
30 Box Jumps (24/20)
10 Hang Power Cleans (115/80)
15 Toes to Bar
10 Hang Power Cleans (135/95)
10 Box Jumps (24/20)
10 Hang Power Cleans (155/105)
Liberty
50 Step Ups (20/16)
10 DB Hang Power Cleans (light)
30 Hanging Knee Raises
10 DB Hang Power Cleans (light)
30 Step ups (20/16)
10 DB Hang Power Cleans (light)
20 Hanging Knee Raises
10 DB Hang Power Cleans (light)
10 Step ups (20/16)
10 DB Hang Power Cleans (light)
Target time: 13-15 minutes
Time cap: 18 minutes
Don’t rush through the early rounds, the volume accumulates.
Compose yourself before picking up the barbell.
Take your time and brace for the cleans, especially in the later rounds.
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)