CrossFit Mile Zero – CrossFit

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Workout

Workout (5 Rounds for time)

Roy Kent + Jamie Tartt

Freedom (RX’d)

5 Sets:

12/10 Calorie Air Bike

4 Wall Walks

12/10 Calorie Air Bike

-rest 1:1 between sets-

Independence

5 Sets:

10/8 Calorie Air Bike

3 Wall Walks

10/8 Calorie Air Bike

-rest 1:1 between sets-

Liberty

5 Sets:

8/7 Calorie Air Bike

4 Inch Worms

8/7 Calorie Air Bike

-rest 1:1 between sets-

Target time each set: 1:30-1:50

Time cap each set: 2:30

Skills and Drills

Strict Pull-up Progression – Week 1 Day 1: (Checkmark)

Advanced:

1 set of Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip)

-into-

3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)

– Rest 1:00 between sets

Intermediate:

1 set Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip)

-into-

3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)

– Rest 1:00 between sets

Beginner:

1 set Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip, with toes touching ground)

-into-

3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)

– Rest 1:00 between sets

Mobility

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Hand Smash w/ lacrosse ball (each side)