CrossFit Mile Zero – CrossFit

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Strength/Accessory

Hang Squat Clean

8×3 Hang Squat Clean:

– Build to a moderate to heavy set of 3

*Complete on a 1:45 Clock*

Hang Power Clean

8×3 Hang Power Clean:

– Build to a moderate to heavy set of 3

*Complete on a 1:45 Clock*

Workout

Workout (2 Rounds for time)

“Phase10”

Freedom (RX+)

2 Sets:

3 Rounds

12 Thrusters (65/45)

12 GHD Sit Ups (Or V-Ups)

48 Double Unders

-rest 3:00 between sets-

Independence (RX)

2 Sets:

3 Rounds

12 Thrusters (55/35)

12 V-Ups

36 Double Unders

-rest 3:00 between sets-

Liberty

2 Sets:

3 Rounds

12 Dumbbell Thrusters (light)

12 Sit Ups

36 Single Unders

-rest 3:00 between sets-

Target time each set: sub 4 minutes

Time cap each set: 5 minutes

Aim for consistent, hard sets. Don’t lay off the gas once you start.

If you have it in you, go for a faster second set.

Mobility (No Measure)

Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Seal Pose