CrossFit Mile Zero – CrossFit
Strength
Toes to Bar: Week 3, Day 1 (Checkmark)
Toes to Bar:
Week 3, Day 1
Advanced:
5 sets paired with the deadlift warm up rounds
5 Kip to Chair Position
5 Strict Toes to Bar
Intermediate:
5 sets paired with the deadlift warm up rounds
5 Kip to Chair Position
5 Strict Knee Raise + Extension
Beginner:
5 sets paired with the deadlift warm up rounds
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise
Alternative Option:
5 sets (10:00)
10 V-Ups
Deadlift
7×3, Last 2 Sets at 75%
*Complete on a 2:00 clock*
Workout
Workout (Time)
Mario Bros
Freedom (RX+)
100m DB Front Rack Carry (50s/35s)
-into-
5 Rounds
10 Chest To Bar Pull-Ups
10 Box Jumps Overs (24/20)
-into-
100m DB Front Rack Carry (50s/35s)
Independence (RX)
100m DB Front Rack Carry (35s/25s)
-into-
5 Rounds
10 Pull-Ups
10 Box Step Overs (24/20)
-into-
100m DB Front Rack Carry (35s/25s)
Liberty
100m DB Front Rack Carry (moderate)
-into-
5 Rounds
10 Ring Rows
10 Box Step Ups (20/16)
-into-
100m DB Front Rack Carry (moderate)
Target time: 10-12 minutes
Time cap: 15 minutes
It’s a heart pumper in the middle. Take some breaks early and stay consistent.
Be calm off the start and pick things up as you close it out.
Mobility
Mobility (Checkmark)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side