CrossFit 09/08/2022

CrossFit Mile Zero – CrossFit

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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)