CrossFit Mile Zero – CrossFit
STRENGTH
Front Squat (5-4-3-2-2-1-1-1)
Back Squat (5-4-3-2-2-1-1-1)
Workout
Metcon (Time)
“LION”
Freedom (RX+)
100/80 Calorie Assault Bike (90/70 Calorie Echo Bike) or 1600m Run
-Rest 3:00-
6 sets
10/8 Calorie Assault Bike (9/7 Calorie Echo Bike) or 100m Run
-Rest 1:1 between sets
Independence (RX)
80/65 Calorie Assault Bike (70/55 Calorie Echo Bike) or 1200m Run
Rest 3:00
6 sets
9/7 Calorie Assault Bike (8/6 Calorie Echo Bike) or 100m Run
-Rest 1:1 between sets
Liberty
50/40 Calorie Assault Bike (40/32 Calorie Echo Bike)
Rest 3:00
6 sets
30 seconds /30 seconds off Calorie Assault Bike
Target time: 6-8 minutes
Time cap: 10 minutes
Moderate to Hard Pace for first Block (75-85%)
Harder Pace for Intervals (80-90%)
Set a pace first interval and hold on.
Stand Up and Move Around during Rest.
Cooldown/Mobility
Metcon (No Measure)
1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)