CrossFit Mile Zero – CrossFit
Strength/Accessory
Clean & Push Jerk
10×1. Build to a Heavy Single
* complete on a 1:30 clock *
Workout
Workout (3 Rounds for reps)
Potatoes Au Gratin
Freedom (RX+)
3 sets:
5:00 AMRAP
8 Overhead Squats (95/65)
8 Burpee Over Bar
8 Pull Ups
-rest 3:00 between sets-
Independence (RX)
3 sets:
5:00 AMRAP
8 Front Squats (75/55)
7 Burpee Over Bar
6 Pull Ups
-rest 3:00 between sets-
Liberty
3 sets:
5:00 AMRAP
5 Dumbbell Front Squats (light)
5 Up Downs
5 Jumping Pull Ups
-rest 3:00 between sets-
Target number of Rounds: 3+ rounds
Minimum number of Rounds before scaling: 2 Rounds
Restart each round at squats.
Reps are low to attempt unbroken sets throughout. Scale the reps on squats/pull ups if needed.
Shake out the arms during transitions, the goal is 75 seconds per round.
Mobility
Mobility (Checkmark)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side