CrossFit Mile Zero – CrossFit
Strength/Accessory
Pull-ups
5xMax Reps. Score Total.
*Complete on a 2:30 Clock*
Split Stance DB Romanian Deadlift
*Complete on a 2:30 Clock
*Build to a moderate weight; stay the same or build across
Focus: Holding one dumbbell and assume a slightly staggered stance. Bend at the waist. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells stopping before the upper/lower back begins to round.
Split Stance DB Romanian Deadlift
*Complete on a 2:30 Clock
*Build to a moderate weight; stay the same or build across
Focus: Holding one dumbbell and assume a slightly staggered stance. Bend at the waist. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells stopping before the upper/lower back begins to round.
5×6/6
Workout
Workout (AMRAP – Rounds and Reps)
Michelangelo
Freedom (RX+)
10 min AMRAP
20 GHD Sit Ups (Or V-Ups)
20 Box Jump (24/20)
20 Kettlebell Swings (53/35)
-rest 5:00-
5 min AMRAP
10 GHD Sit Ups (Or V-Ups)
10 Box Jump (24/20)
10 Kettlebell Swings (53/35)
Independence (RX)
10 min AMRAP
15 V-Ups
20 Box Jump or Step Ups (24/20)
20 Russian Kettlebell Swings (53/35)
-rest 5:00-
5 min AMRAP
8 V-Ups
10 Box Jump or Step Ups (24/20)
10 Russian Kettlebell Swings (53/35)
Liberty
10 min AMRAP
15 Sit Ups
15 Step Ups (20)
15 Russian Kettlebell Swings (light)
-rest 5:00-
5 min AMRAP
10 Sit Ups
10 Step Ups (20)
10 Russian Kettlebell Swings (light)
TARGET SCORE
Target number of Rounds each set:
Set 1: 4+ rounds
Set 2: 3+ rounds
Minimum number of Rounds before scaling:
Set 1: 3 rounds
Set 2: 2 rounds
Try to come out with a pace you can maintain from go.
Use round 1 as a test and make adjustments from there.
The goal is to try to maintain the same number of rounds as the time and reps drop in half.
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose