CrossFit Mile Zero – CrossFit
Strength/Accessory
3-Position Power Snatch + Overhead Squat (Weight)
3 Position Power Snatch (High Hang, Above the Knee, Floor) + Overhead Squat. Work up to 5 rounds at 65-70% of 1 RM
10x(1+1+1+2)
*Perform on a 1:45 Clock*
Workout
Workout (2 Rounds for reps)
Pac-Man
Freedom (RX+)
5:00 AMRAP
200 Double Unders
In the remaining time, complete max Rep Single Arm Overhead Lunge (35/25)
(score is total reps lunged)
-rest 2 minutes –
5:00 AMRAP
Complete 70 Single Arm Overhead Lunge (35/25)
In the remaining time, complete max Double Unders
Independence (RX)
5:00 AMRAP
150 Double Unders
In the remaining time, complete max Rep Single Arm Overhead Lunge (25/15).
-rest 2 minutes –
5:00 AMRAP
Complete 70 Single Arm Overhead Lunge (25/15)
In the remaining time, complete max Double Unders
Liberty
5:00 AMRAP
200 Single Unders
In the remaining time, complete max Dumbbell Step ups (light)(20/16).
-rest 2 minutes –
5:00 AMRAP
Complete 40 Dumbbell Step Ups (light)(20/16)
In the remaining time, complete max Single Unders
Target Scores:
Target number of Double Unders: 150+ reps
Minimum number of reps before scaling: 75 reps
Target Reps: 50+
Minimum Distance before scaling: 25
Come out holding a challenging pace through the first section of each component.
Try to set a pace you can hold on to when maximizing reps.
Work on managing shoulder fatigue and heart rate.
Mobility (No Measure)
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose