CrossFit Mile Zero – CrossFit
Partner WOD
Metcon (Time)
“King Crab Roll”
Partner workout (RX+)
12/9 Calorie Assault Bike (each)
40 Power Cleans (185/125)
12/9 Calorie Assault Bike (each)
40 Power Snatches (135/95)
12/9 Calorie Assault Bike (each)
20 Cleans (225/145)
12/9 Calorie Assault Bike (each)
20 Snatches (185/125)
12/9 Calorie Assault Bike (each)
* Echo Bike: 10/8 Calories
Independence (RX)
Partner workout
10/8 Calorie Assault Bike (each)
40 Power Cleans (155/105)
10/8 Calorie Assault Bike (each)
40 Power Snatches (95/65)
10/8 Calorie Assault Bike (each)
20 Cleans (185/125)
10/8 Calorie Assault Bike (each)
20 Snatches (135/95)
10/8 Calorie Assault Bike (each)
* Echo Bike: 9/7 Calories
Target time: 20-23 minutes
Time cap: 30 minutes
One Bike/Group
Moderate to Hard Pace on Bike
Split Reps as Needed
Slow and Smooth on the Barbell
Accessory
Metcon (4 Rounds for time)
Mayhem Mini-Pump – Arms/Core
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Ring Pushups
10 Ring Pullups
15 Seated Tricep DB French Press
15 DB Preacher Curl
10 Strict TTB
10 GHD Russian Twists
10 Kettlebell Side Bend (each side)
:45 sec Side Plank (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
-Rest 2 min b/t round-
[Ring Pushups](https://www.youtube.com/watch?v=PbuNnPueHHU)
[Seated Tricep DB French Press](https://www.youtube.com/watch?v=tpAWX6mmyOE)
[Kettlebell Side Bend](https://www.youtube.com/watch?v=mBGEXX1PUGE)
[DB Preacher Curl](https://www.youtube.com/watch?v=R4s8obKxrro)
[GHD Russian Twist](https://youtu.be/n6GeB-Jy4xA)
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Trap Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)