WOD

CrossFit Mile Zero – CrossFit

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Strength

Power Snatch (10×2, building up to 3-5 Sets at 70%)

Power Clean (10×2, building up to 3-5 Sets at 70%)

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
CrossFit Open 12.4 and 13.3

Target number of Reps: 250+

Minimum number of reps before scaling: 240

Break up the wallballs out of the gate. They’re the majority of the workout. Be quick, purposeful, but more importantly SMART!

Once you finish wallballs, the hurt is mainly over and it’s all about skill. Challenge yourself, you may be surprised!

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

CrossFit Mile Zero – CrossFit

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Strength

Deadlift (7×3, Last 2 Sets at 75%)

Workout (Time)

Mazda

Freedom (RX+)

Teams of 2

6 sets (each/1:1)

100ftDumbbell Farmer Carry (70s/50s))

6 High Box Jumps (30/24)

Independence (RX)

Teams of 2

6 sets (each/1:1)

100ftDumbbell Farmer Carry (50s/35s))

6 Box Jumps (24/20)

Liberty

Teams of 2

6 sets (each/1:1)

100ft Dumbbell Farmer Carry (moderate)

10 Box Step Ups (24/20)

Target time: 11-13 minutes

Time cap: 16 minutes

Use the first round as your test pace, from there hold it or pick it up.

Get to the end of the driveway and back quickly while squeezing hard.

Be purposeful on the jumps. They’re high!

Goal pace is roughly 60 seconds each round.

Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

CrossFit Mile Zero – CrossFit

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Strength

Power Clean (7×5)

Building up to a moderate to heavy weight for touch and go!

Workout (Time)

General Motors

Freedom (RX+)

100/80 Calorie Bike or 125/100 Calorie Row

*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)*

Independence (RX)

80/65 Calorie Bike or 100/80 Calorie Row

*Every minute on the minute perform 5 Burpee to Plate (10lb Hi-Temp)

Liberty

65/50 Calorie Bike or 80/60 Calorie Row

Every minute on the minute perform 5 Up Downs

Target time each set: 8-10 minutes

Time cap each set: 15 minutes

Aim to hit the same amount of calories on the machine each minute.

Aim to have 40 seconds each round to knock down calories.

The goal places 10% of the workout per round. That’s the pace.

Mobility (Checkmark)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)

CrossFit Mile Zero – CrossFit

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Strength

Bench Press (8×3, Last 3 Sets at 75%)

Shoulder Press (8×3, Last 3 Sets at 75%)

Push Press (8×3, Last 3 Sets at 75%)

Workout (Time)

Honda

Freedom (RX+)

3 rounds

20 Handstand Push Ups

30 Toes to Bar

16 Front Rack Lunge (95/65)

Independence (RX)

3 rounds

15 Handstand Push Ups

20 Toes to Bar

16 Front Rack Lunge (75/55)

Liberty

3 rounds

20 Dumbbell Push Press

20 Hanging Knee Raises

16 Single Dumbbell Lunge (light)

Target time: 12-14 minutes

Time cap: 16 minutes

High susceptibility to burnout so scale appropriately and break your rounds up early and often. Mainly on HSPU and Toes to Bar.

Lunges put more on the shoulders than you expect. Shake it out between rounds!

Mobility (Checkmark)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

CrossFit Mile Zero – CrossFit

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Strength

Back Squat (8×3, Last 3 Sets at 75%)

Workout (Time)

Toyota

Freedom (RX+)

For Time:

500-400-300-200-100m

Row or 600m-400m-300m-200m-100m Run

50-40-30-20-10

Air Squats

*Female Distance: 400-320-240-160-80

Independence (RX)

For Time:

500-400-300-200-100m

Row or 600m-400m-300m-200m-100m Run

40-30-20-10-5

Air Squats

-Female Distance: 400-320-240-160-80

Liberty

For Time:

400-300-200-100-50m or 400-300-200-100-50m Run

Row

25-20-15-10-5

Air Squats

Target time each set: 10-12 minutes

Time cap: 15 minutes

Start off at a moderate pace for the first 2 rounds and start to pick it up round 3.

Focus on form for the squats, don’t sacrifice full depth and extension for speed!

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)