CrossFit 12/16/2022

CrossFit Mile Zero – CrossFit

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Clean and Jerk (Perform 10 singles within 70-80% of 1RM Clean and Jerk

* Rest 60-90 seconds between sets *)

Workout (Time)

Arctic Puffin

Freedom (RX+)

5 Rounds

15 Shoulder to Overhead (95/65)

12 Chest to Bar Pull Ups

9 Sumo Deadlift High Pulls (95/65)

Independence (RX)

5 Rounds

15 Shoulder to Overhead (75/55)

12 Pull-ups

9 Sumo Deadlift High Pulls (75/55)


5 Rounds

12 Dumbbell Push Press (light)

10 Jumping Pull-ups

8 Kettlebell Sumo Deadlift High Pulls (light)

Target time: 7-9 minutes

Time cap: 12 minutes

Moderate, Steady Pace Throughout.

It’s grip heavy, break it up when you need to before it’s too late.

Weight on the barbell is intentionally light. Shoulder to overhead should be consistently 10+ reps. SDHP unbroken.

Cooldown/Mobility (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)