CrossFit Mile Zero – CrossFit
Workout
Metcon (Time)
“The Hammer”
Freedom (RX+)
5 rounds:
10 Deadlifts (225/155)
10 Shoulder to Overhead (135/95)
400m Run
Independence (RX)
5 rounds:
10 Deadlifts (185/125)
10 Shoulder to Overhead (95/65)
300m Run
Liberty
5 rounds:
10 Deadlifts
10 Shoulder to Overhead
200m Run
Target time: 14-16 minutes
Time cap: 20 minutes
Gymnastics
Ring Pullups (5×6-10)
*Rest 1:00-1:30 b/t sets
Focus: Set up a pair of rings above your head. Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Scaling options for this would be assisting the pull with your legs on the floor, or jumping to the top and having a slow and controlled descent from the top. Rest 90 sec b/w sets
Pull-ups (5×6-10)
Cooldown
Metcon (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)