CrossFit Mile Zero – CrossFit
Strength/Accessory
3-Position Clean + Push Jerk (Weight)
3 Position Power Clean (High Hang, Above the Knee, Floor) + Push Jerk. Work up to 3 rounds at 60-65% of 1RM Clean.
8x(1+1+1+2)
* Complete a set every 1:45 *
Workout
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Freedom (RX)
3:00 AMRAP (5 sets)
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
-Rest 1:00 between sets-
Independence
3:00 AMRAP (5 sets)
3 Power Cleans (115/80)
6 Push Ups
9 Air Squats
-Rest 1:00 between sets-
Liberty
3:00 AMRAP (5 sets)
3 Dumbbell Power Cleans (light)
6 Bar Push Ups
9 Air Squats
-Rest 1:00 between sets-
Target number of Rounds each set: 5+ Rounds
Minimum number of Rounds before scaling: 3.5 Rounds
Pick up where you left off.
This is a high intensity workout. Aim for unbroken sets with quick transitions.
Slow down heading in to the barbell. Set up and knock them out.
Each year in the United States Navy, a highly qualified and elite cadre of Sailors is selected and promoted to join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise, and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to their country.
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)