CrossFit Mile Zero – CrossFit
Strength/Accessory
Hang Squat Snatch
Hang Squat Snatch 8×3
Establish a moderate to heavy 3 RM for the day.
*Complete on a 2:00 Clock
Hang Power Snatch
Hang Power Snatch 8×3
Establish a moderate to heavy 3 RM for the day.
*Complete on a 2:00 Clock
Workout
Workout (AMRAP – Reps)
“Chopped”
Freedom (RX+)
10 Rounds
30 seconds Max Rep Burpees
-Rest 30 seconds-
30 seconds Max Rep Wall Balls (20/14)
-Rest 30 seconds-
* SCORE = Total Burpees + Total Wall Balls
Independence (RX)
10 Rounds
30 seconds Max Rep Burpees
-Rest 30 seconds-
30 seconds Max Rep Wall Balls (14/10)
-Rest 30 seconds-
Liberty
10 Rounds
30 seconds Max Rep Up Down
-Rest 30 seconds-
30 seconds Max Rep Wall Ball Thrusters (light)
-Rest 30 seconds-
Target number of reps: 230+
Burpees: 8+ Reps (80+ Reps)
Wall Balls: 15+ Reps (150+ Reps)
Minimum number of reps before scaling: 160
Burpees: 6 Reps (60 Reps)
Wall Balls: 10 Reps (100 Reps)
Consistent and steady rounds.
Be conservative with your first round of burpees so you can maintain them in the long run.
Aim for unbroken wallballs.
Mobility (No Measure)
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)