CrossFit Mile Zero – CrossFit
Strength
Back Squat
8×3, Last 3 Sets at 85%
*Complete on a 2:00 Clock*
Front Squat
8×3, Last 3 Sets at 85%
*Complete on a 2:00 Clock*
Workout
Workout (AMRAP – Reps)
Brand and Andy
Freedom (RX+)
5 Sets
1:30 AMRAP
6 Overhead Squats (135/95)
10 Box Jumps (30/24)
-then-
Max Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups
-rest 1:30 between rounds-
Kipping Chest to Bar = 1 rep
Bar Muscle Ups = 3 reps
Ring Muscle Ups = 4 reps
Independence (RX)
5 Rounds
1:30 AMRAP
6 Overhead Squats (115/80)
10 Box Jumps (24/20)
-then-
Max Kipping Pull Up/Kipping Chest to Bar/ Bar Muscle Ups
-rest 1:30 between rounds-
Liberty
5 Rounds
1:30 AMRAP
6 Front Squats (light)
10 Box Step Ups (24/20)
-then-
Max Jumping Pull Up /Jumping Chest to Bar /Kipping Pull Up
-rest 1:30 between rounds-
Target number of reps each set: 25+ Reps
Minimum number of reps before scaling: 15 Reps
Overhead squats should be unbroken every round.
Hit the box jumps at a higher intensity.
Slow down and breathe before getting in to pull ups. Aim for consistent sets and work on some skills/progressions!
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)