CrossFit Mile Zero – CrossFit
Workout Option 1
Workout 1 (Time)
“Hearts”
Freedom (RX’d)
3 Rounds
30/24 Calorie Air Bike
20 Deficit Push Ups (4in/2in)
Independence
3 Rounds
24/18 Calorie Air Bike
15 Deficit Push Ups (4in/2in)
Liberty
3 Rounds
20/16 Calorie Air Bike
20 Push Ups
Target Time: 7:30-9 minutes
Time Cap: 12 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)
Intervals:
2 Min at RPE3 (or 75RPM)
4 Min at RPE7 (or 95 RPM), 3 Min at RPE2 (Any RPM)
4 Min at RPE9 (or 100 RPM), 4 Min at RPE2 (Any RPM)
4 Min at RPE9 (or 105+ RPM), 4 Min at RPE2 (Any RPM)
4 Min at RPE9 (or 100 RPM), 4 Min at RPE2 (Any RPM)
4 Min at RPE7 (or 95 RPM), 3 Min at RPE2 (Any RPM)
Total: 40 Min
This workout can be completed on a BikeErg, Air Bike or modified to a run.