CrossFit Mile Zero – CrossFit
Strength/Accessory
Deadlift
8×2. Build up to a moderate to heavy weight.
Workout
Workout (Time)
“Yu-Gi-Oh”
Freedom (RX+)
2 rounds
30 Kettlebell Goblet Squats (53/35)
30 Step Ups (24/20)
30 Kettlebell Swings (53/35)
30 Box Jumps (24/20) (OR Step Ups holding KB)
** Athletes can choose between unweighted box jumps or to do step-ups holding the KB in any fashion.
Independence (RX)
2 rounds
30 Kettlebell Goblet Squats (35/25)
30 Step Ups (24/20)
30 Kettlebell Swings (35/25)
30 Box Jumps (24/20)(OR Step Ups holding KB)
Liberty
2 rounds
20 Kettlebell Goblet Squats (light)
20 Step Ups (20/16)
20 Russian Kettlebell Swings (light)
20 Step Ups (20/16) holding KB
Target time: 10-12 minutes
Time cap: 15 minutes
Do your best to move through movements unbroken.
Focus on breathing throughout and take advantage of recovery periods on the unweighted step ups.
The second round is going to be tough. Manage your heart rate and get through it.
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)