CrossFit Mile Zero – CrossFit

View Public Whiteboard

STRENGTH

Back Squat (7×3, Last 3 at 75%)

On a 1:45 Minute Clock

Front Squat (7×3, Last 3 at 75%)

On a 1:45 Minute Clock

Workout

Metcon (Time)

“Echo Press”

Freedom (RX+)

25/20 Calorie Assault Bike or 21/15 Calorie Echo Bike

10 Strict Handstand Push Ups

25/20 Calorie Assault Bike or 21/15 Calorie Echo Bike

10 Strict Handstand Push Ups

25/20 Calorie Assault Bike or 21/15 Calorie Echo Bike

10 Strict Handstand Push Ups

25/20 Calorie Assault Bike or 21/15 Calorie Echo Bike

Independence

20/16 Calorie Assault Bike or 18/14 Calorie Echo Bike (26/21 Calorie Row)

10 Handstand Push Ups

20/16 Calorie Assault Bike or 18/14 Calorie Echo Bike (26/21 Calorie Row)

10 Handstand Push Ups

20/16 Calorie Assault Bike or 18/14 Calorie Echo Bike (26/21 Calorie Row)

10 Handstand Push Ups

20/16 Calorie Assault Bike or 18/14 Calorie Echo Bike (26/21 Calorie Row)

Liberty

18/15 Calorie Assault Bike or 16/12 Calorie Echo Bike (24/20 Calorie Row)

10 Dumbbell Shoulder Press

18/15 Calorie Assault Bike or 16/12 Calorie Echo Bike (24/20 Calorie Row)

10 Dumbbell Shoulder Press

18/15 Calorie Assault Bike or 16/12 Calorie Echo Bike (24/20 Calorie Row)

10 Dumbbell Shoulder Press

18/15 Calorie Assault Bike or 16/12 Calorie Echo Bike (24/20 Calorie Row)

Target time: 12-14 minutes

Time cap: 18 minutes

Moderate to Hard Bike Pace

Slow and Smooth on Handstand Push Ups/DB Press

Accessory

Goblet Squat: 1 and a Half Reps (4 sets: 8 reps )

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.

Goblet Squat: 1 and a Half Reps

https://youtu.be/lSWnhzfRE7o

Lying DB Hamstring Curl (4 sets: 10 reps )

*Rest 1:30-2:00 b/t sets

Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.

Lying DB Hamstring Curl

https://youtu.be/QwK97FU9fII

Cooldown

Metcon (No Measure)

1 min Tricep smash (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)
[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)

[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)

[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

()