CrossFit Mile Zero – CrossFit

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Strength/Accessory

Back Squat

8×2, Build up to a moderate to heavy set

*Complete on a 2:00 Clock

Front Squat

8×2, Build up to a moderate to heavy set

*Complete on a 2:00 Clock

Workout

Workout (AMRAP – Rounds and Reps)

“Beat Bobby Flay”

Freedom (RX+)

AMRAP 15 Minutes

20 Deadlifts (115/80)

50 Double Unders

30 Alternating Lunges

50 Double Unders

10 Hang Power Cleans (115/80)

Independence (RX)

AMRAP 15 Minutes

20 Deadlifts (95/65)

35 Double Unders

30 Alternating Lunges

35 Double Unders

10 Hang Power Cleans (95/65)

Liberty

AMRAP 15 Minutes

10 Dumbbell Deadlifts (light)

30 Single Unders

20 Alternating Lunges

35 Single Unders

10 Dumbbell Hang Power Cleans (light)

Target number of Rounds: 3.5+ Rounds

Minimum number of Rounds before scaling: 2.5 rounds

Come out at a steady and maintainable pace. Be ready to make adjustments after round 1.

It gets grip heavy, be smart about managing sets over 15 minutes.

This is all about pacing. Be smart from the beginning and ramp things up if you have it in the tank to close things out.

Mobility

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)