CrossFit Mile Zero – CrossFit
Workout Option 1
Workout 1 (Time)
Penne
Freedom (RX’d)
150 Single Unders
30 Hang Dumbbell Clean and Jerk (50/35)
100 Double Unders
30 Hang Dumbbell Clean and Jerk (50/35)
50 Crossovers
(KG conv: 22.5/15 DBs)
Independence
100 Single Unders
30 Hang Dumbbell Clean and Jerk (35/25)
60 Double Unders
30 Hang Dumbbell Clean and Jerk (35/25)
40 Crossovers
(KG conv: 15/10 DBs)
Liberty
150 Single Unders
30 Kettlebell Swings (light)
100 Single Unders
30 Kettlebell Swings (light)
50 Single
Target TIme: 8-10 Minutes
Time Cap: 14 minutes
Workout Option 2
Warm-up
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout 2 (Distance)
Bike Erg Lactate Threshold
4 Sets
4 Min Ramp from RPE3 to RPE5 (60- 80 RPM)
3 Min at RPE5 (or 80-85 RPM)
2 Min at RPE7 (or 90-95 RPM)
1 Min at RPE8 (or 100-105 RPM)
30 Sec at RPE10 (or 105+ RPM)
*Rest 1 Min between sets.
Total: 46 Min
This workout can be done on an Assault or Echo Bike as needed.