CrossFit Mile Zero – CrossFit
Strength/Accessory
Metcon (Checkmark)
EMOM 12
3 Shoulder to Overhead
3 Hang Power Cleans
3 Deadlifts
3 Pull Ups
Build in weight/pull up progression for workout.
Workout
Workout (Time)
Pablo Picasso
Freedom (RX+)
3 Rounds
10 Deadlift (225/155)
5 Bar Muscle Ups
-rest 2:00-
2 Rounds
20 Hang Power Clean (135/95)
10 Chest to Bar Pull Ups
-rest 2:00-
3 Rounds
20 Shoulder to Overhead (95/65)
10 Pull Ups
Independence (RX)
3 Rounds
10 Deadlift (155/105)
3 Bar Muscle Ups
-rest 2:00-
2 Rounds
20 Hang Power Clean (115/80)
8 Chest to Bar Pull Ups
-rest 2:00-
3 Rounds
20 Shoulder to Overhead (75/55)
8 Pull Ups
Liberty
3 Rounds
10 Dumbbell Deadlift (light)
5 Banded Strict Pull Ups
-rest 2:00-
2 Rounds
15 Hang Dumbbell Power Clean (light)
10 Jumping Pull Ups
-rest 2:00-
3 Rounds
10 Dumbbell Push Press (light)
10 Ring Rows
Target time each set:
Set 1: 2-3 minutes
Set 2: 2:30-3:30
Set 3: 3-4 minutes
Time cap each set: 5 minutes
Pace yourself early and intentionally take some rest before getting on the pull up bar.
As the movement difficulty and weight decreases, intensity can move up and rest can decrease.
Chalk up when needed, it’s grip heavy.
Mobility
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)