CrossFit Mile Zero – CrossFit
Strength
Thruster (5-4-3-2-2-2, build up to moderate or heavy weight for the workout.)
Workout (Time)
Acai Bowls
Freedom (RX+)
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (115/80)
100m-100m-150m-150m-200m-200m-300m-300m-400m-400m
Independence (RX)
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (95/65)
100m-100m-150m-150m-200m-200m-300m-300m-400m-400m
Liberty
For Time:
1-2-3-4-5-6-7-8-9-10
Dumbbell Thrusters (light)
8/6 Calorie Bike Erg after each set
Target time: 14-16 minutes
Time cap: 20 minutes
Stay Calm and Rest on the Run.
Aim to hit the thrusters hard.
The workout is going to get hard in the late rounds, dig in!
Accessory (Checkmark)
Every min (10 mins):
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow Negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose