CrossFit Mile Zero – CrossFit
Workout Option 1
Workout 1 (Time)
Dig Dug
Freedom (RX’d)
5 Rounds
15 Burpee to Ring OR Burpee to Bar (6in above reach)
15 Toes to Ring OR Toes to Bar
Independence
5 Rounds
12 Burpee to Ring OR Burpee to Bar (6in above reach)
12 Toes to Ring OR Toes to Bar
Liberty
5 Rounds
10 Up Down to Bar
15 Hanging Knee Raises
Target TIme: 9-11 minutes
Time Cap: 14 minutes
Workout Option 2
Warm-up
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout 2 (Distance)
Bike Erg Lactate Threshold
3 Sets
1 Min Standing, High Damper at RPE5 (or 55 RPM)
30 Sec at RPE1-2 (Any RPM)
*No rest between sets.
3 Sets
2 Min Standing, High Damper at RPE7 (or 60 RPM)
1 Min Seated, Low Damper at RPE5 (or 85 RPM)
*No rest between sets.
3 Sets
3 Min Standing, High Damper at RPE7 (or 65 RPM)
90 Sec at RPE1-2 (Any RPM)
*No rest between sets.
3 Sets
4 Min Standing, High Damper at RPE7 (or 70 RPM)
2 Min at RPE1-2 (Any RPM)
*No rest between sets.
Total: 45 Min
This workout can be peformed on an Assault or Echo Bike as needed.