CrossFit 12/14/2022

CrossFit Mile Zero – CrossFit

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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