CrossFit Mile Zero – CrossFit
Strength
Shoulder Press (- Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 4 RM.)
Workout (Time)
“Barbell Bash”
Freedom (RX+)
50 Deadlifts (135/95)
40 Shoulder to Overhead (135/95)
30 Front Squats (135/95)
20 Power Cleans (135/95)
10 Thrusters (135/95)
Independence (RX)
50 Deadlifts (95/65)
40 Shoulder to Overhead (95/65)
30 Front Squats (95/65)
20 Power Cleans (95/65)
10 Thrusters (95/65)
Liberty
30 Dumbbell Deadlifts (light)
25 Dumbbell Push Press (light)
20 Dumbbell Front Squats (light)
15 Dumbbell Power Cleans (light)
10 Dumbbell Thrusters (135/95)
Target time: 12-14 minutes
Time cap: 18 minutes
Break Early and Often. Use the clock to keep rest periods controlled.
Looking for consistent sets of 10 or more.
Looking to average 2:30 per movement to finish in ideal range.
Cooldown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)