CrossFit Mile Zero – CrossFit
Workout Option 1
Workout 1 (Time)
“Hey Mikey, if you can hear me….run!!”
Freedom (RX’d)
7 Rounds
7 Deadlifts (185/125)
7 Handstand Push Ups
(KG conv: 83/56 DL)
Independence
7 Rounds
7 Deadlifts (155/105)
7 Handstand Push Ups + 1 Abmat
(KG conv: 70/48 DL)
Liberty
7 Rounds
7 Dumbbell Deadlifts (light)
7 Push Ups
Target TIme: 7-9 minutes
Time Cap: 12 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
Main Set #1
3 Sets
10 Sec Seated, D5 at RPE10, Max RPM
10 Sec Standing, D5 at RPE10, Max RPM
*Rest 20 Sec at RPE1-2 after all reps.
Main Set #2
5 Min at RPE5 (or 85 RPM)
3 Min at RPE1-2 (Any RPM)
8x (30 Sec at RPE10, 15 Sec at RPE3)
3 Min at RPE1-2 (Any RPM)
8x (30 Sec at RPE10, 15 Sec at RPE3)
3 Min at RPE1-2 (Any RPM)
8x (30 Sec at RPE10, 15 Sec at RPE3)
3 Min at RPE1-2 (Any RPM)
5 Min at RPE5 (or 85 RPM)
Total: 31 Min
This workout can be peformed on an Assault or Echo Bike as needed.