CrossFit 09/20/2022

CrossFit Mile Zero – CrossFit

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Workout

Metcon (3 Rounds for reps)

“German Shepherd”

Freedom (RX+)

3:00 AMRAP

100m Run Or 8/6 Assault Bike (7/5 Echo Bike)

20 Double Unders

2 Wall Walks

-rest 2:00-

6:00 AMRAP

200m Run Or 16/13 Calorie Bike (15/12 Echo Bike)

40 Double Unders

4 Wall Walks

-rest 2:00-

9:00 AMRAP

300m Run Or 20/16 Calorie Bike (18/14 Echo Bike)

60 Double Unders

6 Wall Walks

Independence (RX)

3:00 AMRAP

100m Run Or 8/6 Assault Bike (7/5 Echo Bike)

15 Double Unders

1 Wall Walk

rest 2:00

6:00 AMRAP

200m Run Or 16/13 Calorie Bike (15/12 Echo Bike)

30 Double Unders

2 Wall Walks

rest 2:00

9:00 AMRAP

300m Run Or 20/16 Calorie Bike (18/14 Echo Bike)

45 Double Unders

3 Wall Walks

Liberty

3:00 AMRAP

200/175m Bike Erg

20 Single Unders

1 Knee Elevated Wall Walk

rest 2:00

6:00 AMRAP

400/350m Bike Erg

30 Single Unders

2 Knee Elevated Wall Walks

rest 2:00

9:00 AMRAP

600/500m Bike Erg

40 Single Unders

3 Knee Elevated Wall Walks

Target number of Rounds each set: 2-3 rounds

Minimum number of Rounds before scaling: 1.5 rounds

Steady Pacing throughout all workouts

Quick Transitions

Unbroken Double Unders

Avoid Burnout on Wall Walks

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)

Acccessory

Dips (5×6-10)

Strict Pull-Ups (5×6-10)

Chest-To-Bar Pull-ups (5×4-6)