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:
50ft Sled Push (empty)
10 Single Arm Dumbbell Push Press (each)
10 Jumping Air Squats
2. Workout Prep
2 sets:
25ft Sled Push (increase weight)
3 Handstand Push-ups
Workout
Metcon (3 Rounds for time)
“Texas Hold Em”
Freedom (RX’d):
3 sets
21-15-9
Handstand Push Ups
*50ft Sled Push (4×45/3×45) after each set of Handstand Push ups*
-rest 1:1 between sets-
Independence:
3 sets
15-12-9
Handstand Push Ups
(50ft Sled Push (3×45/2×45) after each set of Handstand Push ups)
rest 1:1 between sets
Liberty:
3 sets
21-15-9
Dumbbell Push Press (light)
(50ft Sled Push (2×45/1×45) after each set of Dumbbell Push Press)
rest 1:1 between sets
**Target Score**
Target time each set: 3 – 3:30
Time cap each set: 4 minutes
Workout
Metcon (4 Rounds for time)
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Elevated Heel Goblet Squat
10 Barbell Romanian Deadlift @ moderate weight – maintain quality
30 yd DB Walking Lunges @ moderate weight – maintain quality
15 Seated Dumbbell Calf Raise @ moderate weight
-Rest 3 min b/t round-
[Elevated Heel Goblet Squat](https://www.youtube.com/watch?v=RUXLuZ_GLrE)
[Seated Dumbbell Calf Raise](https://www.youtube.com/watch?v=Td3eYhsaoGE)
Cooldown
Warm-up (No Measure)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
Forward Fold Wide Leg: https://www.youtube.com/watch?v=vB5GtHh9l2Y
Seal Pose: https://www.youtube.com/watch?v=eln0jlSQkI0
Trap Smash: https://www.youtube.com/watch?v=YMPtKMjWlR4