Announcements
Bring a Buddy Week is Monday 11/6 through Saturday 11/11.
Any friend (or friends) is welcome to join you for the entire week. We’ll be using it as a deload week from our current cycle and will be revisiting the basics with drills. If you have a friend on the fence, bring them with you and show them what we’re about!
CrossFit Mile Zero – CrossFit
Strength/Accessory
Shoulder Press
8×4, Building up to a heavy set of Four
*Complete on a 2:00 Clock*
Bench Press
8×4, Building up to a heavy set of Four
*Complete on a 2:00 Clock*
Workout
Workout (2 Rounds for reps)
“I ain’t afraid of no ghost”
Freedom (RX+)
2 Sets
In a 5:00 window
400m Run or 400/350m Row
AMRAP in the time remaining of
5 Box Jumps (30/24)
5 Strict Handstand Push Ups
15 Air Squats
-rest 5 minutes between sets-
Independence (RX)
2 Sets
In a 5:00 window
350m Run or 350/300m Row
AMRAP in the time remaining of
5 Box Jumps (24/20)
5 Handstand Push Ups
15 Air Squats
-rest 5 minutes between sets-
Liberty
2 Sets
In a 5:00 window
300m Run or 300/250m Row
AMRAP in the time remaining of
5 Box Step Ups (24/20)
5 Push Ups
10 Air Squats
-rest 5 minutes between sets-
Target number of Rounds each set: 4+ Rounds
Minimum number of Rounds before scaling: 3 Rounds
High Intensity all throughout this workout.
When you come back in from the run or off the row, take a breath and make sure to execute each and every box jump.
The reps are small, attempt harder variations of HSPU and be smart about your jumps.
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)