WOD

CrossFit Mile Zero – CrossFit Open Gym

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3 sets:

1 min row (easy pace)

30-sec single/double unders

5 deadbugs (each side)

10 Double Dumbbell Front Squats (light)

2. Workout Prep

2 sets: (with partner)

100m Row (each)

10 Double Unders (each)

5 Synchro Dumbbell Front Squats

Workout

Metcon (Time)

“Howdy Partner”

Partner Throwdown Friday

Freedom (RX’d):

1000/850m row (split)

100 double unders (each, at the same time)

50 Synchro Dumbbell Front Squats (50s/35s)

100 double unders (each, at the same time)

1000/850m row (split)

Individual Option:

500/450m row

100 double unders

50 Dumbbell Front Squats (50s/35s)

100 double unders

500/450m row

Independence:

1000/850m row (split)

75 double unders (each, at the same time)

50 Synchro Dumbbell Front Squats (35s/25s)

75 double unders (each, at the same time)

1000/850m row (split)

Liberty:

800/700m row (split)

100 double unders (each, at the same time)

50 Synchro Dumbbell Front Squats (50s/35s)

100 double unders (each, at the same time)

800/700m row (split)

**Target Score**

Target time: 14-16 minutes

Time cap: 20 minutes

Cooldown

Warm-up (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)
Foot Smash with Ball:

https://www.youtube.com/watch?v=636EQMF2tME

Single Leg Down Dog:

https://www.youtube.com/watch?v=zfqS2TUiqUA

CrossFit Mile Zero – CrossFit

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Partner WOD

Metcon (Time)

“Howdy Partner”

Partner Throwdown Friday

Freedom (RX+):

800m run (split)

100 double unders (each, at the same time)

50 Synchro Dumbbell Front Squats (50s/35s)

100 double unders (each, at the same time)

800m run (split)

Individual Option:

400m run

100 double unders

50 Dumbbell Front Squats (50s/35s)

100 double unders

400m run

Independence (RX):

800m run (split)

75 double unders (each, at the same time)

50 Synchro Dumbbell Front Squats (35s/25s)

75 double unders (each, at the same time)

800m run (split)

Liberty (Scaled):

600m run (split)

100 single unders (each, at the same time)

50 Synchro Dumbbell Front Squats (30s/20s)

100 single unders (each, at the same time)

600m run (split)

**Target Score**

Target time: 14-16 minutes

Time cap: 20 minutes

Cooldown

Warm-up (No Measure)

Single Leg Down Dog:

https://www.youtube.com/watch?v=zfqS2TUiqUA

CrossFit Mile Zero – CrossFit Open Gym

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Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

3 sets:

50m Jog

3 Inch Worms + 6 Pike Push-ups

3 Deadlifts (empty bar)

10 Alternating Box Step-ups

2. Strength Prep

Athletes will be working back and forth between deadlifts and strict handstand push-ups.

Athletes will build on deadlift across 5 sets, ending at 85% for 1 rep.

For strict deficit HSPU, athletes should choose a deficit that works for their ability (4″/2″ being the suggested deficit). If athletes cannot perform strict deficit, they should modify to strict HSPU, kipping HSPU, or double DB shoulder to overhead (increase reps if working with DBs)

3. Workout Prep

3 sets:

50m Run

2 Box Jumps

2 Power Cleans (build across sets)

Strength

Deadlift (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%

* Rest as needed between sets *

Gymnastics

Strict Handstand Push up (5 Sets at 50% reps of Max Reps)

5 Sets:

50% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

Scaling Options:

Strict Handstand Push-ups (+Abmats)

Kipping Handstand Push-ups (+Abmats)

Handstand Push-ups (box)

Pike Push-ups

Push-ups

Dumbbell Shoulder Press

Workout

Metcon (AMRAP – Rounds and Reps)

“Lone Star State”

Freedom (RX’d):

16 min AMRAP

200m Run

10 Box Jump Overs (24/20)

4 Power Cleans (185/125)

Independence:

16 min AMRAP

200m Run

10 Box Jump Overs (20/16)

4 Power Cleans (155/105)

Liberty:

16 min AMRAP

400m/350m Bike Erg

10 Box Step Ups(24/20)

8 Dumbbell Power Cleans (light)

**Target Score**

Target Rounds: 7 +

Minimum Before Scaling: 5

Cooldown

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

Cooldown/Mobility

1 min Couch Stretch (each side)

1 min Seal Pose
Couch Stretch: https://www.youtube.com/watch?v=ulgAOykAgV4

Foot Smash: https://www.youtube.com/watch?v=636EQMF2tME

Seal Pose: https://www.youtube.com/watch?v=eln0jlSQkI0

CrossFit Mile Zero – CrossFit

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Strength

Deadlift (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%

* Rest as needed between sets *

Gymnastics

Strict Handstand Push up (5 Sets at 50% reps of Max Reps)

5 Sets:

50% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

Scaling Options:

Strict Handstand Push-ups (+Abmats)

Kipping Handstand Push-ups (+Abmats)

Handstand Push-ups (box)

Pike Push-ups

Push-ups

Dumbbell Shoulder Press

Workout

Metcon (AMRAP – Rounds and Reps)

“Lone Star State”

Freedom (RX+):

16 min AMRAP

200m Run

10 Box Jump Overs (24/20)

4 Power Cleans (185/125)

Independence (RX):

16 min AMRAP

200m Run

10 Box Jump Overs (20/16)

4 Power Cleans (155/105)

Liberty (Scaled):

16 min AMRAP

400m/350m Bike Erg

10 Box Step Ups(24/20)

4 Power Cleans (95/65)

**Target Score**

Target Rounds: 7 +

Minimum Before Scaling: 5

Cooldown

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

Cooldown/Mobility

1 min Couch Stretch (each side)

1 min Seal Pose
Couch Stretch: https://www.youtube.com/watch?v=ulgAOykAgV4

Foot Smash: https://www.youtube.com/watch?v=636EQMF2tME

Seal Pose: https://www.youtube.com/watch?v=eln0jlSQkI0

CrossFit Mile Zero – CrossFit Open Gym

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Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

8 min AMRAP:

30 sec Ski Erg

5 GHD’s to parallel (focus on leg extension)

5 Wallballs (focus on breathing and arm cycling)

2. Workout Prep

1 set:

20 sec Ski (workout pace)

5 GHD’s

5 Wall Balls

Workout

Metcon (Time)

“Bluebonnets”

Freedom (RX’d)

For time:

20/16 Calorie Ski Erg

20 GHD Sit-ups (Or 20 V-ups)

10-20-30-40-50

Wall Balls (20/14)

Independence

16/13 Calorie Ski Erg

15 GHD Sit-ups (+ 6in Riser) (Or 16 V-ups)

10-20-30-40-50

Wall Balls (14/10)

Liberty

15/12 Calorie Row

15 Abmat Sit-ups

5-10-15-20-25

Wall Balls Thrusters (light)

**Target Score**

Target time each set: 18-20 minutes

Time cap each set: 25 minutes

Cooldown

Warm-up (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)

[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)

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CrossFit Mile Zero – CrossFit Open Gym

Warm Up

Warm-up (No Measure)

Workout

Metcon (Time)

Cooldown

Warm-up (No Measure)

CrossFit Mile Zero – CrossFit

Partner WOD

Metcon (Time)

Cooldown

Warm-up (No Measure)

CrossFit Mile Zero – CrossFit Open Gym

Warm Up

Warm-up (No Measure)

Strength

Deadlift (1×1 @85%)

Gymnastics

Strict Handstand Push up (5 Sets at 50% reps of Max Reps)

Workout

Metcon (AMRAP – Rounds and Reps)

Cooldown

Warm-up (No Measure)

CrossFit Mile Zero – CrossFit

Strength

Deadlift (1×1 @85%)

Gymnastics

Strict Handstand Push up (5 Sets at 50% reps of Max Reps)

Workout

Metcon (AMRAP – Rounds and Reps)

Cooldown

Warm-up (No Measure)

CrossFit Mile Zero – CrossFit Open Gym

Warm Up

Warm-up (No Measure)

Workout

Metcon (Time)

Cooldown

Warm-up (No Measure)