CrossFit Mile Zero – CrossFit
Workout
Metcon (Time)
“Galadriel”
Freedom (RX+)
300m-200m-100m Run or 21-15-9*
Calorie Assault Bike
Hang Power Cleans (115/80)
-Rest 1:1-
300m-200m-100m Run or 21-15-9*
Calorie Assault Bike
15-9-3
Hang Power Cleans (155/105)
*Women’s Calories: 16-12-8
*Echo Bike Calories: 16/14-12/10-8/6
Independence (RX)
300m-200m-100m Run or 18-13-8
Calorie Assault Bike
Hang Power Cleans (95/65)
Rest 1:1
300m-200m-100m Run or 18-13-8
Calorie Assault Bike
15-9-3
Hang Power Cleans (135/95)
(Womens Calories: 14-10-6)
*Echo Bike Calories: 14/12-10/8-6/4)
Liberty
15-10-5
Calorie Bike Erg
Dumbbell Hang Power Cleans (light)
Rest 1:1
15-10-5
Calorie Bike Erg
15-9-3
Dumbbell Hang Power Cleans (moderate)
Target time each set: 4:30-5:30
Time cap each set: 7 minutes
Moderate Pacing Throughout. Get uncomfortable.
Power Clean Weight is LIGHT! 40-60%
Cardio should be roughly 1:00, :40, :20
Accessory
Front Racked Barbell Box Step-Ups
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
3 sets of 14 Barbell Front Rack Step Ups (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)