CrossFit Mile Zero – CrossFit
Strength
Hip Clean + Hang Clean (8x(1+1))
Technique over load!
Workout (Time)
Ro Bro
Freedom (RX+)
6 sets: (Every 3:00)
10 Toes to Bar
15 Box Jump Overs (24/20)
10 Toes to Bar
Independence (RX)
6 sets: (Every 3:00)
8 Toes to Bar
12 Box Jump Overs (24/20)
8 Toes to Bar
Liberty
6 sets: (Every 3:00)
10 Hanging Knee Raises
10 Box Step Ups (24/20)
10 Abmat Sit Ups
Target time each set: 1:30-1:45
Time cap each set: 2 minutes
Reps are small, don’t get caught up in singles on the Toes to Bar.
Keep your transitions Quick!
Be smart on the box. Jump or step over.
Accessory (10 Rounds for reps)
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 (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back