CrossFit Mile Zero – CrossFit
Strength
Back Squat
8×3, Last 2 Sets at 90%
*Complete on a 2:00 clock*
Front Squat
8×3, Last 2 Sets at 90%
*Complete on a 2:00 clock*
Workout
Workout (AMRAP – Rounds and Reps)
Affiliate Version of “Bike/5k”
Freedom (RX+)
Teams of 2
20:00 AMRAP
200/160 Calorie Bike
3200m Run
** Share the work, one athlete works at a time. For scoring, every 100m run = 1 rep. **
Independence (RX)
Teams of 2
20:00 AMRAP
160/130 Calorie Bike
2400m Run
Liberty
Teams of 2
20:00 AMRAP
100/80 Calorie Bike
1600m Run
Target number of Rounds: 1 round
Minimum number of Rounds before scaling: 220/180 reps (this equals 2000m on the run)
Figure out pacing with your partner where you can maximize power output, while minimizing rest.
If you can’t run, sub out a row 1:1.
For sustainability you should be looking to hit the bike hard the first 5 seconds before settling in.
This is an 80% effort type of workout.
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose