CrossFit Mile Zero – CrossFit
Deadlift + Power Clean + Push Press/Jerk
5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
* Work up to a Heavy, Unbroken set
Workout (4 Rounds for reps)
Arctic Fox
Freedom (RX+)
4 sets
2:30 AMRAP
20 Double Dumbbell Box Step Ups (35s/20s) (20” – all athletes)
Max Strict Handstand Push Ups in the remaining time
-rest 1 minute between sets-
Independence (RX)
4 sets
2:30 AMRAP
20 Double Dumbbell Box Step Ups (25s/15s) (20” – all athletes)
Max Handstand Push Ups in the remaining time
-rest 1 minute between sets-
Liberty
4 sets
2:30 AMRAP
20 Box Step Ups (20” – all athletes)
Dumbbell Shoulder Press in the remaining time (light)
-rest 1 minute between sets-
Target number of reps each set: 15+ reps
Minimum number of reps before scaling: 10 reps
Stay consistent on step ups to save time for handstand push up work.
Aim for a specific amount of reps that can be replicated for all rounds.
Look for 3-5 reps before breaking.
Strength
Cooldown/Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back