WOD

CrossFit Mile Zero – CrossFit

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Strength

Russian Kettlebell Swing (5×10 to Moderate/Heavy Weight)

*Build to a moderate weight; stay the same or build across

Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing.

Russian Kettlebell Swing
https://youtu.be/THVaRm89i1Q

Weighted Pull-ups

Work up to heaviest set of 3 or lowest resistance of bands.

* Rest on a 60 second Clock *

Workout

Metcon (Time)

Freedom
Freedom (RX+)

6 Rounds on a 3:00 Clock

20/16 Calorie Row or 300m Run

20 Box Overs (24/20)

-Rest with Remaining Time-

Goal is to finish between 1:30 and 2:00

If you finish beyond 2:00 scale back on reps.

This is a moderate to fast intensity, you’ll want the rest to build your engine.

Keep the transition quick from the cardio component to your box.

Score is the slowest round.

Mobility

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

CrossFit Mile Zero – CrossFit

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Strength

Back Squat

8×3 Back Squats, Build as Heavy as you would like.

* Rest 2:00 between sets *

Front Squat

8×3 Front Squats, Build as Heavy as you would like.

* Rest 2:00 between sets *

Workout

Workout (Time)

Sesame Street

Freedom (RX+)

30/24 Calorie Bike or 400m Run

-into-

42-30-18

Wall Balls (20/14)

GHD’s (OR V Ups)

-into-

30/24 Calorie Bike or 400m Run

Independence (RX)

24/20 Calorie Bike or 300m Run

-into-

42-30-18

Wall Balls (14/10)

Stick Sit Ups or V- Ups

-into-

24/20 Calorie Bike or 300m Run

Liberty

20/16 Calorie Bike or 250m Run

-into-

30-20-10

Wall Ball Thruster (light)

Abmat Sit-up

-into-

20/16 Calorie Bike or 250m Run

Target time: 11-13 minutes

Time cap: 16 minutes

Start off steady building throughout. Second Bike/Run should be hard!

Keep the rest in wallballs minimal. Rx+ you’re going for 2 sets max.

This workout will be mind over matter once you get into the 2nd round.

Mobility (No Measure)

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

CrossFit Mile Zero – CrossFit

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Workout Option 1

Workout 1 (Checkmark)

Honor

Freedom (RX’d)

Every 1:00 (16:00)

Minute 1: 0:30 Handstand Hold

Minute 2: 10 Alternating Hang Dumbbell Snatch (50/35)

Minute 3: 5 Box Jumps (30/24)

(KG conv: 22.5/15 DB)

Independence

Every 1:00 (16:00)

Minute 1: 0:20 Handstand Hold

Minute 2: 10 Alternating Hang Dumbbell Snatch (35/25)

Minute 3: 5 Box Jumps (24/20)

(KG conv: 15/10 DB)

Liberty

Every 1:00 (16:00)

Minute 1: 0:30 Plank Hold (elbows)

Minute 2: 10 Kettlebell Swings

Minute 3: 5 Box Jumps (low)

Target time each station: 30-40 seconds

Time cap each station: 45 seconds

Workout Option 2

Warm-up

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout 2 (Distance)

BikeErg Lactate Threshold

5x 15 Sec Standing at RPE10 (High RPM), 30 Sec at RPE1-2

2 mMin at RPE3 (or 70-80 RPM)

4x 15 Sec Standing at RPE10 (Higher RPM), 30 Sec at RPE1-2

2 Min at RPE3 (or 70-80 RPM)

3x 15 Sec Standing at RPE10 (Highest RPM), 30 Sec at RPE1-2

2 Min at RPE3 (or 70-80 RPM)

5x 12 Sec Seated at RPE10, (High RPM), 48 Sec at RPE1-2

3 Min at RPE3 (or 70-80 RPM)

4x 12 Sec Seated at RPE10 (Higher RPM), 48 Sec at RPE1-2

3 Min at RPE3 (or 70-80 RPM)

3x 12 Sec Seated at RPE10 (Highest RPM), 48 Sec at RPE1-2

3 Min at RPE3 (or 70-80 RPM)

Total: 36 Min

CrossFit Mile Zero – CrossFit

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Workout

Partner Workout (Time)

Heroism

Freedom (RX+)

Teams of 2

3 Rounds:

100 Double Unders (each/same time)

50 GHDs, shared (Partner holds plank)

40-30-20 Deadlifts (275/185, shared)

Independence (RX)

Teams of 2

3 Rounds:

75 Double Unders (each/same time)

40 Stick Sit Ups

40-30-20 Deadlifts (225/155)

Liberty

Teams of 2

3 Rounds:

75 Single Unders (each/same time)

50 Sit ups, shared (Partner holds plank)

40-30-20 Deadlifts (light-moderate, shared)

Target time: 16-18 minutes

Time cap: 24 minutes

This workout is shorter than most Saturdays. Use the extra time to warm up your deadlifts.

This isn’t a traditional you go, I go workout. Both partners are moving up until the deadlifts.

Don’t be a hero when it comes to pulling off the floor. 45 reps a piece is a lot, scale accordingly to live another day.

Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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CrossFit Mile Zero – CrossFit

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Strength

Weighted Pull-ups (8×4)

Work up to heaviest set of 4 or lowest resistance of bands.

* Rest on a 90 second Clock *

Workout

Workout (Time)

Sacrifice

Freedom (RX+)

3 Rounds

30 Burpee Box Jump Over (24/20)

15 Front Squats (95/135)

Independence (RX)

3 Rounds

25 Burpee Box Over (24/20)

15 Front Squats (75/115)

Liberty

3 Rounds

20 Up Down + Step Ups (20/16)

15 Dumbbell Front Squats (light)

Target time: 10-12minutes

Time cap: 16minutes

Use Round 1 to determine your pace for Rounds 2/3.

Be steady with your squats, focus on a tight core and belly breathing in the hole.

Be prepared to push the pace and get uncomfortable for your burpee box overs.

Mobility

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)