CrossFit Mile Zero – CrossFit
Strength
Deadlift (7×3, Last 2 Sets at 85%
*Complete on a 2:00 Clock*)
Workout
Workout (Time)
Mikey, Data, Mouth, and Chunk
Freedom (RX+)
6 Sets
5 Burpee Dumbbell Deadlifts (2×50/35)
10 Dumbbell Shoulder to Overhead (2×50/35)
30 Crossover Single Unders (OR 45 Double Unders)
-rest 1:00 between sets-
Independence (RX)
6 Sets
5 Burpee Dumbbell Deadlifts (2×35/25)
10 Dumbbell Shoulder to Overhead (2×35/25)
25 Crossover Single Unders (OR 35 Double Unders)
-rest 1:00 between sets-
Liberty
6 Sets
5 Up DownDumbbell Deadlifts (light)
10 Dumbbell Push Press (light)
30 Single Unders
-rest 1:00 between sets-
Target time per set: 1:15-1:30
Time cap per set: 2 min
Weight for burpees and shoulder to overhead should be unbroken each round.
Shake it out and settle your breathing/nerves moving in to the jump rope.
Skills and Drills
Toes to Bar: Week 4, Day 1 (Checkmark)
Toes to Bar:
Week 4, Day 1
Station 1:
Advanced: Accumulate 100 Active Shrugs with 10/5lb Dumbbell between legs
Intermediate: Accumulate 80 Active Shrugs
Beginner: Accumulate 60 Active Shrugs
Station 2:
Advanced: Accumulate 40 Toes to Bar
Intermediate: Accumulate 30 Toes to Bar
Beginner: Accumulate 20 Toes to Bar
Station 3:
Advanced: Accumulate 3 minute L Sit [use boxes or paralllettes]
Intermediate: Accumulate 2 minute L Sit [use boxes or paralllettes]
Beginner: Accumulate 2 minute Support Tuck Hold [use boxes or parallettes]
Mobility
Mobility (Checkmark)
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)