CrossFit Mile Zero – CrossFit
Strength/Accessory
Bench Press
8×2, Last 3 Sets at 85%
*Complete on a 2:00 Clock*
Shoulder Press
8×2, Last 3 Sets at 85%
*Complete on a 2:00 Clock*
Workout
Workout (2 Rounds for reps)
Fettuccine
Freedom (RX+)
6:00 AMRAP
10 Push Ups
1 Rope Climb
-2:00 Rest-
6:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
5 Strict Pull Ups
Independence (RX)
6:00 AMRAP
8 Push Ups
1 Rope Climb
-2:00 Rest-
6:00 AMRAP
10 Dumbbell Bench Press (35s/25s)
5 Strict Pull Ups
Liberty
6:00 AMRAP
10 Bar Push Ups
2 Zombie Rope Climbs
-2:00 Rest-
6:00 AMRAP
10 Dumbbell Bench Press (light)
5 Jumping Pull Ups
Target number of Rounds each set: 6+ rounds
Minimum number of Rounds before scaling: 5 Rounds
This workout is a big upper body pump. Come out ready to manage your sets.
Push Ups will be short, quick sets. DB Bench should be controlled throughout.
Challenge yourself on the rope. Scale height before moving on to Zombie Climbs.
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)