CrossFit Mile Zero – CrossFit
Strength
Shoulder Press (Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.)
Bench Press (Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.)
Workout
Metcon (AMRAP – Reps)
“Grandmama”
Freedom (RX+)
Teams of 2
12:00 Amrap
5 rounds (each)
Partner 1: 15/12 Calorie Row
Partner 2: 15 GHD’s (Or 15 V-ups)
-into-
Max Rope Climbs in the remaining time.
Independence (RX)
Teams of 2
12:00 Amrap
5 rounds (each)
Partner 1: 12/10 Calorie Row
Partner 2: 12 V-ups
into
Max Rope Climbs in the remaining time.
Liberty
Teams of 2
12:00 Amrap
5 rounds (each)
Partner 1: 12/10 Calorie Row
Partner 2: 12 Sit ups
Max Zombie Rope Climbs in the remaining time.
Target number of reps: 20+ rope climbs
Minimum number of reps before scaling: 10 rope climbs
Go hard on row/core to have more time for rope climbs.
Get to the ropes with 3-4 minutes left.
Break Rope Climbs as needed.
Cooldown/Mobility
Cooldown/Mobility (No Measure)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose