CrossFit Mile Zero – CrossFit
()
Warm-up (No Measure)
5:00 Clock
:30 Line Hops or Single Unders
5 Inchworms with Push Up
5 Chair Dips
5 Crush Grip Dumbbell Floor Press (if doing minimal)
Perform 5 Double Dumbbell Floor Press before starting workout.
Demo Videos
Line Hops
Single Unders
Inchworm to Pushup
Chair Dips
Crush Grip Floor Press
Then perform DB Floor Press
Bodyweight Metcon
Metcon (AMRAP – Reps)
“Cherry Pie”
EMOM 16 Minutes
Minute 1: 15 Chair/Box Dips
Minute 2: 15 Push Ups
Minute 3: Max Line/Plate Hops
Minute 4: Rest
SCORING = ONLY REPS OF LINE/PLATE HOPS EACH TIME
“Backpack Option”
EMOM 16 Minutes
Minute 1: 15 Backpack Loaded Chair Dips
Minute 2: 15 Backpack Push Ups
Minute 3: Max Hops OVER the backpack
Minute 4: Rest
“M30 Scaled”
EMOM 16 Minutes
Minute 1: 15 Wall Tricep Dips
Minute 2: 15 Elevated Knee Push Ups
Minute 3: Max Object Toe Taps
Minute 4: Rest
“Mayhem Moms”
EMOM 16 Minutes
Minute 1: 15 Chair Dips
Minute 2: 15 Incline Push Ups
Minute 3: Max Slow and Controlled Plate Hop
Minute 4: Rest
Demo Videos
Chair Dips
Push Up
Plate Hops
Line Hops
*Workout Strategy & Flow*
The scored part of this workout is the line/plate hops but we have to get through the first two movements quickly first. The faster we go on those, the more we can rest our shoulders before grabbing our rope.
Minimal Metcon
Metcon (AMRAP – Reps)
“Cherry Pie” EMOM 16 minutes
Minute 1: 15 Chair/Box Dips (50/35)
Minute 2: 12 Dumbbell Floor Press (2 x 50/35)
Minute 3: Max Double Unders/Single Unders
Minute 4: Rest
SCORING = ONLY REPS OF DOUBLE UNDERS/SINGLE UNDERS
“Mayhem Moms”
EMOM 16 minutes
Minute 1: 30 Second Weighted Bear Hover Hold
Minute 2: 12 DB Bench Press – with feet on bench to help stabilize core OR DB Incline Bench Press
Minute 3: Max Slow and Controlled Plate Hop
Minute 4: Rest
Demo Videos
Dumbbell Plank Pull Throughs
Dumbbell Floor Press
Double Unders
Single Unders
*Workout Strategy & Flow*
The scored part of this workout is the double unders/single unders but we have to get through the first two movements quickly first. The faster we go on those, the more we can rest our shoulders before grabbing our rope
BEWARE – Shoulders are gonna burn!!
Accessory
Crush Grip Curls (3 Rounds for weight)
3 sets
15 Crush Grip Dumbbell Bicep Curls
-rest 1:00 between sets-
“Bodyweight Option”
3 Sets of:
15 Towel Bicep Curls
-rest 1:00 between sets-
Demo Videos
Crush Grip Dumbbell Bicep Curls
Cooldown/Mobility
1:00 Bicep Stretch (each arm)
1:00 Child’s Pose
Demo Videos
Bicep Stretch
Child’s Pose