CrossFit Mile Zero – CrossFit
Workout
Metcon (Time)
“Barney Rubble”
Freedom (RX+)
Every 4:00 (5 sets)
12/10 Calorie Row
24 Dumbbell Push Press (35s/25s)
12/10 Calorie Row
Independence (RX)
Every 4:00 (5 sets)
10/8 Calorie Row
20 Dumbbell Push Press (30s/20s)
10/8 Calorie Row
Liberty
Every 4:00 (5 sets)
10/8 Calorie Row
10 Single Arm Push Press (each side)
10/8 Calorie Row
Target time each set: 1:45-2:15
Time cap each set: 3 minutes
Reps should be manageable enough where the pacing stays hard!
Row is :30-:40 seconds while push press should be broken up into no more than 2 sets.
Don’t get sloppy overhead. Focus on for with the dumbbells, especially because it’s light!
Accessory
Lying DB Hamstring Curl
*Rest 1:30-2:00 b/t sets
Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.
Lying DB Hamstring Curl
https://youtu.be/QwK97FU9fII
Toes-To-Bar (4×10)
Cooldown/Mobility (Checkmark)
1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)