CrossFit Mile Zero – CrossFit Open Gym
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
Crossover Symmetry Warm Up or Banded 7’s
-into-
3 sets:
30 sec Ski Erg
2 Zombie Climbs or 1 max height Rope Pull
5 Bench Press (empty bar – slow and controlled)
4 World’s Greatest Stretch (each side)
2. Strength Prep
Athletes will be working back and forth bench press and box jumps. Athletes will build on bench press across 5 sets, ending at 85% for 1 rep. Athletes should be sure to use a spotter for all sets. Cue athletes to load the shoulders down and into the bench and drive the feet into the floor. Shoulders and hips should maintain contact with the bench across all reps. Athletes will perform 3 box jumps at a challenging height between bench sets and are welcome to build in height across sets. Athletes are not attempting max height box jumps.
3. Workout Prep
1 set:
5 Line Facing Burpees
1 Rope Climb (halfway)
Strength
Bench Press (1×1 @85%)
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%
Gymnastics
Max Height Box Jump (Distance)
Max Height Box Jump
Box Jump: Max Height
3 High Box Jumps x 5 sets
*4-6″ below max height for 1 rep
Workout
Metcon (Time)
“Tex-Mex”
Freedom (RX’d)
4 sets:
20 Line Facing Burpees
3/2 Rope Climbs (Or 15/12 Strict Pull-ups)
-rest 1:1 between sets (3:00 max rest)-
Independence
4 sets:
16 Line Facing Burpees
2/1 Rope Climbs (Or 12/10 Strict Pull-ups)
-rest 1:1 between sets (3:00 max rest)-
Liberty
4 sets:
15 Up Downs
12 Jumping Pull-ups
-rest 1:1 between sets- (3:00 max rest)
**Target Score**
Target time each set: 2:00-2:30
Time cap each set: 3 minutes
Cooldown
Warm-up (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)
[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)