CrossFit Mile Zero – CrossFit
Strength/Accessory
3-Position Clean + Push Jerk (Weight)
1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Push Jerk. Last 5 Sets at 75% of 1RM Clean
10x(1+1+1+1)
Workout
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
“Helen”
Freedom (RX)
3 Rounds
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups
Independence
3 Rounds
400m Run
21 Kettlebell Swings (35/25)
12 Pull Ups
Liberty
3 Rounds
300m Run
21 Russian Kettlebell Swings (light)
12 Jumping Pull Ups
Target time: 8-10 minutes
Time cap: 12 minutes
Hold a steady pace for the first two rounds and go for broke on round 3.
This gets grippy, so make sure your hands are dry before you get on to the pull up bar.
This is old school CrossFit. If you want it to be harder, then you have to move faster.
Scaled Helen (Time)
3 Rounds for time of:
400m Run
21 American Kettlebell Swings, (Up to 35#/53#)
12 Ring or Bar Rows or Assist Bar Pull-Ups
Mobility
Mobility (Checkmark)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side