CrossFit 11/03/2023

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

View Public Whiteboard

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)