CrossFit Mile Zero – CrossFit

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Strength/Accessory

Snatch Deadlift + Power Snatch

5 sets of: 3 Snatch Deadlift + 2 Power Snatch

* Work up to a comfortable, heavy complex

Workout

Workout (Time)

“Don’t put words in people’s mouths. You put turkey in people’s mouths”

Freedom (RX’d)

Teams of 2

Partner 1:

200/160 Calorie Air Bike

Partner 2:

5 Deadlifts (225/155)

25ft Handstand Walk

5 Deadlifts (225/155)

(KG conv: 102/70 DL)

*Switch when the deadlift/handstand walk/deadlift is complete

Independence

Teams of 2

Partner 1:

160/130 Calorie Air Bike

Partner 2:

5 Deadlifts (185/125)

1 Wall Walk + 10 Shoulder Taps + Wall Walk Down (OR 10ft Handstand Walk)

5 Deadlifts (185/125)

(KG conv: 83/56 DL)

Liberty

Teams of 2

Partner 1:

120/90 Calorie Air Bike

Partner 2:

5 Dumbbell Deadlifts (moderate)

25ft Bear Crawl

5 Dumbbell Deadlifts (moderate)

Target time: 12-14 minutes

Time cap: 16 minutes

Mobility

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose

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