CrossFit Mile Zero – CrossFit

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Strength/Accessory

Snatch

10×3 Full Snatch. Build to a light to moderate weight.

*Complete a set every 1:45*

Power Snatch

10×3 Power Snatch. Build to a light to moderate weight.

*Complete a set every 1:45*

Workout

Workout (Time)

Leonardo da Vinci

Freedom (RX+)

For Time

21-15-9

Burpees

42-30-18

Wall Balls (20/14)

Independence (RX)

For Time

18-12-6

Burpees

36-24-12

Wall Ball (20/14)

Liberty

For Time

15-12-9

Up Downs

30-24-18

Wall Ball Thrusters (light)

Target time: 7-8 minutes

Time cap: 13 minutes

Come out with a steady pace on your burpees, but have a strategy for the wallballs.

Think big sets with short rest periods. Aim to maintain your heart rate throughout, but don’t let big breaks between sets slow you down.

Try to rest 10 seconds or less between sets on the wallballs.

Mobility (No Measure)

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)