CrossFit Mile Zero – CrossFit
Strength
Workout (Time)
Haupai Pie
Freedom (RX+)
3 Rounds:
25 Abmat Sit Ups
100′ Single Arm Farmers Carry (53/72)
25 Toes to Bar
-rest 1minutebetween rounds-
Independence (RX)
3 Rounds:
25 Abmat Sit Ups
100′ Single Arm Farmers Carry (35/53)
15 Toes to Bar or 20 Knees to Elbows
-rest 1minutebetween rounds-
Liberty
3Rounds:
20Abmat Sit Ups
100′ Single Arm Farmers Carry
15 Hanging Knee Raises
-rest 1minutebetween rounds-
Target time each set: 4-6minutes
Time cap each set: 8minutes
Toes to bar should be attempted if you can do consistent sets of 5.
Break up T2B in short quick sets.
This is a moderate paced workout that is core and grip heavy. Don’t let the later rounds get away from you by not scaling the reps down if needed.
Back Squat (7×3, Last 3 Sets at 70%)
Cooldown/Mobility (No Measure)
1:00 Barbell Grip Smash (each side)
1:00 Seal Pose (each side)
1:00 Lacrosse Ball Smash (each side)