CrossFit Mile Zero – CrossFit
Workout
Metcon (Time)
“California Roll”
Freedom (RX+)
3 Sets
50 Double Unders
15 GHD Sit Ups (Or 15 V-Ups)
10 Burpee Pull Ups
15 GHD Sit Ups (Or 15 V-Ups)
50 Double Unders
-Rest 1:1 between sets-
Independence (RX)
3 Sets
35 Double Unders
12 GHD Sit Ups + 6in riser (Or 12 V-Ups)
8 Burpee Pull-ups
12 GHD Sit Ups + 6in riser (Or 12 V-Ups)
35 Double Unders
Rest 1:1 between sets
Liberty
3 Sets
50 Single Unders
15 Sit Ups
8 Up Downs + Jumping Pull-up
15 Sit Ups
50 Single Unders
Rest 1:1 between sets
Target time each set: 3:15-4:00
Time cap each set: 4:30
Stay Consistent (10-15 seconds between fastest and slowest round)
Quick Transitions
Double Unders Unbroken is the GOAL
Burpee Pull Ups under 60 Seconds
ACCESSORY
Bottom-Up Single Arm Standing KB Press
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.
Bottom-Up Single Arm Standing KB Press
https://youtu.be/xcNrIXFVgP4
Single Leg DB Hip Thrust
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets to the opposite side. Keep dumbbell centered over the hips the entire time.
Focus: It is advised to set up your bench so that it is braced against a rig or upright to prevent tipping. Place the upper back on the bench and both feet next to each other, flat on the floor. Place a dumbbell laterally across the hips. Position the feet far enough from the bench, so that when hips are extended, shins will be vertical. When correct foot placement is found, extend one leg forward and squeeze glutes slightly so that a neutral pelvis can be maintained throughout the entire movement. The extended, non-working leg is ok to touch the floor between reps but should not aid during the hip thrust rep. Drive through the foot of the working leg, squeezing the glute to extend the hip. Return down to the starting position and repeat all reps on that side before switching to the opposite side. Keep dumbbell centered over the hips the entire time.
Single Leg DB Hip Thrust
https://youtu.be/cpBD6VEUtKo
Cooldown
Metcon (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)
[Calf Smash](https://www.youtube.com/watch?v=dDWchJ-Td9M)
[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)
[Barbell grip smash](https://youtu.be/cTvzDwBY46Q?t=11)