CrossFit 11/02/2022

CrossFit Mile Zero – CrossFit

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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


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!


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

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)