CrossFit Mile Zero – CrossFit
Strength/Accessory
Shoulder Press
8×3. Work up to a moderate to heavy set of 3.
*Complete on a 2:00 Clock*
Bench Press
8×3. Work up to a moderate to heavy set of 3.
*Complete on a 2:00 Clock*
Workout
Workout (Time)
Rembrandt
Freedom (RX+)
5 Sets
12/10 Calorie Air Bike or 18/15 Calorie Row
10 Handstand Push Ups
100m Farmers Carry (70/55)
Independence (RX)
5 Sets
10/8 Calorie Air Bike or 12/15 Calorie Row
7 Handstand Push Ups
100m Farmers Carry (55/35)
Liberty
5 Sets
8/6 Calorie Air Bike or 8/10 Calorie Row
10 Push Ups
100m Farmers Carry (35/25)
Target time each set: 2:00-2:30
Time cap each set: 3 minutes
Overall workout time cap: 15 minutes
The bike should be at a high intensity, the handstand push up/push up work broken in to manageable sets, and the farmers walk a chance for heart rates to go down.
While intensity is up, it’s not maximal effort. Leave a little in the tank until round 5.
Aim for the most challenging option of HSPU you can do. Scale reps before scaling movement.
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)