CrossFit 11/30/2022

29
Nov

CrossFit 11/30/2022

CrossFit Mile Zero – CrossFit

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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