CrossFit Mile Zero – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3 Rounds
20 Banded Side to Side Step
10 Banded Glute Bridges
10 PVC Pass Throughs
-into-
6:00 Amrap
5 Front Squats (empty bar/slow and controlled)
4 Broad Jumps
5 Push Press (empty bar)
2. Strength Prep
2 Front Squat + 1 Push Press + 1 Push Jerk
– Work up to a heavy complex in 10-12 minutes
3. Workout Prep
2 sets:
2 Power Cleans (build in weight)
2 Box Jumps (build in height)
Strength/Accessory
Front Squat + Push Press + Push Jerk
2 Front Squats + 1 Push Press + 1 Push Jerk
– Work up to a heavy complex in 10-12 minutes –
Workout
Workout (AMRAP – Rounds and Reps)
”Ciders mulling, turkey’s turkeying, yams are yamming.”
Freedom (RX’d)
7:00 AMRAP
3 Power Cleans (185/125)
5 Box Jumps (30/24)
(KG conv: 83/56 PC)
Independence
7:00 Amrap
3 Power Cleans (155/105)
5 Box Jumps (24/20)
(KG conv: 70/48 PC)
Liberty
7:00 Amrap
5 Dumbbell Hang Power Cleans (moderate)
8 Box Step Ups (20/16)
Target number of Rounds: 8+ Rounds
Minimum number of Rounds before scaling: 6 rounds
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose