CrossFit Mile Zero – CrossFit
Strength/Accessory
Back Squat
7×5. Establish an 5 RM for the day. Aiming for moderate to heavy weight. 70-85%
*Complete on a 2:15 Clock*
Front Squat
7×5. Establish an 5 RM for the day. Aiming for moderate to heavy weight. 70-85%
*Complete on a 2:15 Clock*
Workout
Workout (3 Rounds for time)
Vincent van Gogh
Freedom (RX+)
800m Run
-at 8:00-
30/24 Calorie Row
30 Single Arm Alternating Devil Press (50/35)
30/24 Calorie Row
-at 16:00-
800m Run
Independence (RX)
600m Run
-at 8:00-
24/20 Calorie Row
24 Single Arm Alternating Devil Press (35/25)
24/20 Calorie Row
-at 16:00-
600m Run
Liberty
400m Run
-at 8:00-
20/16 Calorie Row
30 Alternating Dumbbell Clean and Jerks (light)
20/16 Calorie Row
-at 16:00-
400m Run
TARGET SCORE
Target time each set:
Run 1&2: 2:30-3:30
Workout: 6-7 minutes
Time cap each set:
Run 1&2: 5 minutes
Workout: 8 minutes
Build intensity through each section of the workout.
Aim for 3-4 minutes of rest each segment.
The second run should be faster than the first. Dig deep on the second half.
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch