CrossFit Mile Zero – CrossFit
Strength
Squat Snatch (10×1 start at 65% and build to no higher than 90%)
Complete 1 set every 1:30
Workout
Metcon (Time)
“Golden Retriever”
Freedom (RX+)
250/200m Row or 200m Run
25 Power Snatches (75/55)
250/200m Row or 200m Run
25 Power Snatches (75/55)
250/200m Row or 200m Run
25 Power Snatches (75/55)
250/200m Row
Independence
200/175m Row or 150m Run
25 Power Snatches (65/45)
200/175m Row or 150m Run
25 Power Snatches (65/45)
200/175m Row or 150m Run
25 Power Snatches (65/45)
200/175m Row or 150m Run
Liberty
200/1750m Row
20 Dumbbell Snatches
200/1750m Row
20 Dumbbell Snatches
200/1750m Row
20 Dumbbell Snatches
200/1750m Row
Target time: 9-11 minutes
Time cap: 14 minutes
Row Smooth for Recovery
Higher Reps Gets Grippy
Aiming for Big Sets, Rx+ Athletes looking to go near unbroken
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)