CrossFit Mile Zero – CrossFit

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Strength

Back Squat

8×3, Last 3 Sets at 75%

*Complete on a 2:00 Clock*

Front Squat

8×3, Last 3 Sets at 75%

*Complete on a 2:00 Clock*

Workout

Half Holleyman (Time)

Holleyman

Freedom (RX+)

15 rounds

5 Wall Balls (20/14)

3 Handstand Push-ups

1 Power Clean (225/155)

Independence (RX)

15 rounds

5 Wall Balls (14/10)

3 Handstand Push-ups

1 Power Clean (185/125)

Liberty

15 rounds

5 Wall Balls Thrusters (light)

3 Pike Push-ups

2 Dumbbell Power Cleans (light)

Target time: 8-12 minutes

Time cap: 14 minutes

Move with intention. Don’t come out hot.

This workout will hit hard rounds 10-15, use the transitions as a chance to recover.

The cleans are and should be heavy. Execute with purpose.

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Mobility

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)