CrossFit Mile Zero – CrossFit
Strength
Front Squat (7×3)
Working on a 2:00 Clock to a Moderate to Heavy Weight
Back Squat (7×3)
Working on a 2:00 Clock to a Moderate to Heavy Weight
Workout
Metcon (Time)
“Titanic”
Freedom (RX+)
5 Rounds
50 Double Unders
6 Double Dumbbell Hang Snatches (50s/35s)
5 Devil’s Press (50s/35s)
4 Double Dumbbell Squat Clean (50s/35s)
Independence (RX)
5 Rounds
35 Double Unders
6 Double Dumbbell Hang Snatches (35s/25s)
5 Devil’s Press (35s/25s)
4 Double Dumbbell Squat Clean (35s/25s)
Liberty
5 Rounds
50 SingleUnders
10 Hang Dumbbell Cleans
8 Dumbbell Front Squats
6 Burpees
Target time: 14-16 minutes
Time cap: 20 minutes
Smooth and Steady on the first round and then maintain pace.
Choose a weight you can do unbroken. It’s going to be a grind by the end.
Accessory/Core
Metcon (Checkmark)
5 sets of 10 GHD’s (Or 10 V-Ups)
-rest 1:00 between sets-
Cooldown/Mobility
Metcon (Checkmark)
1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)