CrossFit Mile Zero – CrossFit
Workout Option 1
Workout 1 (Time)
“Nailed it”
Freedom (RX’d)
10 Rounds
10 Dumbbell Bench Press (50s/35s)
10 Dumbbell Deadlifts (50s/35s)
(KG conv: 22.5/15 DBs)
Independence
10 Rounds
10 Dumbbell Bench Press (35s/25s)
10 Dumbbell Deadlifts (35s/25s)
(KG conv: 15/10 DBs)
Liberty
5 Rounds
10 Dumbbell Bench Press (light)
10 Dumbbell Deadlifts (light)
Target Time: 9-11 minutes
Time Cap: 15 minutes
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 Interval
3 Min Increasing Ramp from RPE3 to RPE5 to RPE7 to RPE9 (or 75, 85, 95, 105 RPM)
3 Min Decreasing Ramp from RPE8 to RPE6 to RPE4 (or 100, 90, 80 RPM)
3 Min at RPE3 (or 75 RPM)
90 Sec at RPE5 (or 85 RPM)
60 Sec at RPE7 (or 100+ RPM)
30 Sec at RPE10 (or 110+ RPM)
3 Min at RPE1-2 (Any RPM),
3 Min Increasing Ramp from RPE5 to RPE7 to RPE8 to RPE9 (or 80-110 RPM)
3 Min Decreasing Ramp from RPE9 to RPE8 to RPE7 to RPE5 (or 105-75 RPM)
3 Min at RPE3 (or 75 RPM)
90 Sec at RPE5 (or 85 RPM)
60 Sec at RPE7 (or 100+ RPM)
30 Sec at RPE10 (or 115+ RPM)
3 Min at RPE1-2 (Any RPM)
3 Min Increasing Ramp from RPE5 to RPE7 to RPE8 to RPE9 (or 80-110 RPM)
3 Min Decreasing Ramp from RPE9 to RPE8 to RPE7 to RPE5 (or 105-75 RPM)
Total: 36 Min
This workout can be completed on a BikeErg, Air Bike or modified to a run.