CrossFit Mile Zero – CrossFit
Workout Option 1
Workout 1 (8 Rounds for time)
Thai Curry
Freedom (RX’d)
Every 2:00 (8 sets)
12 Box Jump Overs (24/20)
16 Wall Ball Sit Ups (20/14)
(KG conv: 9/6 WB)
Independence
Every 2:00 (8 sets)
12 Box Jump Overs (20/16)
16 Wall Ball Sit Ups (14/10)
(KG conv: 6/4 WB)
Liberty
Every 2:00 (8 sets)
12 Box Step Ups (20/16)
16 Sit Ups
Target Time Each set: 50-60 seconds
Time Cap Each Set: 75 seconds
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
3 Sets
4 Min at RPE5 (or 75-80 RPM)
1 Min at RPE7 (or 95-105 RPM)
*No rest between sets.
2 Min at RPE3 (or 75 RPM)
4x (12 Sec at RPE9, 48 Sec at RPE1-2 (Any RPM)
2 Min at RPE3 (or 75 RPM)
12x (30 Sec at RPE7 (or 105+ RPM), 40 Sec at RPE5 (or 85 RPM)
2 Min at RPE3 (or 75 RPM)
4x (12 Sec at RPE9, 48 Sec at RPE1-2 (Any RPM)
2 Min at RPE3 (or 75 RPM)
Total: 38 Min
This workout can be done on an Assault or Echo Bike as needed.