CrossFit Mile Zero – CrossFit
Strength
Back Squat (- Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 4RM.)
Workout (Time)
“Doc Hudson”
Freedom (RX+)
Teams of 2
5 rounds
100m Kettlebell Farmer Carry (72s/53s)
15 Synchro Toes to Bar
Independence (RX)
Teams of 2
5 rounds
100m Dumbbell Farmer Carry (55s/35s)
10 Synchro Toes to Bar
Liberty
Teams of 2
5 rounds
100m Dumbbell Farmer Carry (50s/35s)
10 Synchro Hanging Knee Raises
Target time: 8-10
Time cap: 14 minutes
Break up the Farmers Walk as needed.
Toes to Bar will fatigue, especially after Tuesday. Work with your partner to keep reps manageable.
This is going to get grippy. Make sure to use your lats and squeeze the bar hard in the later rounds.
Cooldown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back