CrossFit Mile Zero – CrossFit
Strength/Accessory
Clean and Jerk
Clean & Jerk 10×2
10×2 Power/Squat Clean and Jerks at 60-75% of 1RM Clean and Jerk
* Complete a set every 90 seconds *
Workout
Workout (AMRAP – Reps)
“I am the pumpkin king”
Freedom (RX+)
10:00 AMRAP
2-4-6-8-10…..
Dumbbell Front Squats (50s/35s)
8 Ring Push Ups (Or Dips)
Independence (RX)
AMRAP 10 minutes
2-4-6-8-10…..
Dumbbell Front Squats (35s/25s)
10 Hand Release Push Ups (Or Dumbbell Push Ups)
Liberty
AMRAP 10 minutes
2-4-6-8-10…..
Single Dumbbell Front Squats (light)
8 Bar Push Ups
Target number of reps: 136+ reps (Round of 16 Squats)
Minimum number of reps before scaling: 90 reps (through 12 Squats + 8 Ring Push Ups)
Both movements have the potential for early burnout, so don’t burn the house down early.
As the reps increase in the 8-10 squat range, take the liberty to break it up in to sets to stay fresh.
Mobility (No Measure)
Mobility (Checkmark)
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)