CrossFit Mile Zero – CrossFit
Strength
Power Clean + Push Jerk
9 sets: 1 Power Clean + 1 Push Jerk. Last 4 at 70% of 1RM Clean & Jerk)
* Complete a set every 1:45 *
Workout
Workout (3 Rounds for calories)
“Goonies Never Say Die!”
Freedom (RX+)
3 sets
3:30 AMRAP
400m Run/Row
Max Calorie Bike in remaining time
*Rest 1:30 between sets*
Independence (RX)
3 sets
3:30 AMRAP
350m Run/Row
Max Calorie Bike in remaining time
Rest 1:30 between sets
Liberty
3 sets
3:30 AMRAP
300m Run/Row
Max Calorie Bike in remaining time
Rest 1:30 between sets
Target number of Calories each set: 25+/18+ Calories
Minimum number of Calories before scaling: 18/12 Calories
Moderate, consistent pace on the run. The goal is to finish under the 2:00 mark.
Heart rate is going to spike up hard as the workout progresses, don’t blow yourself out on the bike until Round 3.
Mobility
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)