CrossFit Mile Zero – CrossFit

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Strength/Accessory

3-Position Power Snatch + Overhead Squat (Weight)

1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat. Last 5 Sets at 70% of 1RM Snatch

10x(1+1+1+1)

Workout

Workout (Time)

Affiliate Version of “Ski-Bag”

Freedom (RX+)

30/24 Calorie Row or 300m Run

30 Back Squats (135/95)

20/16 Calorie Row or 200m Run

20 Back Squats (135/95)

Independence (RX)

24/20 Calorie Row or 250m Run

30 Back Squats (95/65)

16/12 Calorie Row or 150m Run

20 Back Squats (95/65)

Liberty

20/16 Calorie Row or 200m Run

30 Dumbbell Front Squats (light)

10/8 Calorie Row or 100m Run

20 Dumbbell Front Squats (light)

Target time: 5:30 – 6:30

Time cap: 10 minutes

Push the row/run, but settle in for the squats.

Break it up to save your legs/back, but keep transitions between sets fast.

Mobility

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)