CrossFit Mile Zero – CrossFit
Strength
Bench Press
8×3, Last 2 Sets at 90%
*Complete on a 2:00 clock*
Shoulder Press
8×3, Last 2 Sets at 90%
*Complete on a 2:00 clock*
Workout
Workout (Time)
Affiliate Version of “Pig Chipper”
Freedom (RX+)
For time
5 Power Cleans (205/135)
15 Chest to bar Pull Ups
25 Toes to Bar
50 Wall Balls (20/14)
25 Toes to Bar
15 Chest to bar Pull Ups
5 Power Cleans (205/135)
Independence (RX)
For time
5 Power Cleans (185/125)
15 Pull Ups
20 Toes to Bar
50 Wall Balls (14/10)
20 Toes to Bar
15 Pull Ups
5 Power Cleans (185/125)
Liberty
For time
5 Power Cleans (light)
10 Jumping Pull Ups
15 Hanging Knee Raises
30 Wall Ball Thrusters (light)
15 Hanging Knee Raises
10 Jumping Pull Ups
5 Power Cleans (light)
Target time: sub 12 minutes
Time cap: 15 minutes
This is a chipper style workout. Don’t come out ready to hit sets unbroken. Instead, come up with a plan to break each segment up.
The clean weight is heavy, make sure to set up and establish yourself before each attempt.
Mobility
Mobility (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)