CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 5 Back Squats (empty bar (build across) 10-second Hollow Hold 10 Walking lunge Steps 5 Low Box Jumps 2. Workout Prep 2 sets 2 Back Squats (build in weight) 4 Walking Lunge steps 1 Box Jump...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory EMOM 9 (No Measure) 1- 3 Front Squats 2- 4 Alternating Lunges 3- 3 Box Jumps -Use it as a warm up to build weight for squats and height for your box Workout Fairy Bread (Time) Freedom (RX+) 3 rounds 10 Front Squats (155/105) 30 Alternating...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Pavlova (AMRAP – Rounds and Reps) Freedom (RX+) 20:00 AMRAP 25/20 Calorie Row or 250m Run 100 Single Unders Independence (RX) 20:00 AMRAP 20/16 Calorie Row or 200m Run 75 Single Unders Liberty 20:00 AMRAP 16/13 Calorie Row or 150m Run 50 Single Unders (OR Line...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Pull-ups 5xMax Effort -Add weight if you can complete more than 10 unbroken -Complete on a 2:30 Clock KB RDL 5×8 -Use a moderate weight Workout Pavlova (AMRAP – Rounds and Reps) Freedom (RX+) 20:00 AMRAP 25/20 Calorie Row or 250m Run 100 Single Unders Independence...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Pull-ups 5xMax Effort -Add weight if you can complete more than 10 unbroken -Complete on a 2:30 Clock KB RDL 5×8 -Use a moderate weight Workout Pavlova (AMRAP – Rounds and Reps) Freedom (RX+) 20:00 AMRAP 25/20 Calorie Row or 250m Run 75 Double Unders Independence...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 2 sets (empty bar) 5 Clean Grip Deadlifts 5 High Pulls 5 Hang Muscle Cleans 5 2in Drops – into – 2 sets (empty bar) 2 Power Cleans 2 Hang Power Cleans (below the knee) 2...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory 3 Position Power Clean (Ground, Below Knee, Hang) 1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean – Complex is completed unbroken – Workout up to heavy complex over 10 Rounds Workout Kanga Bangas (Time) Freedom (RX+) 5 rounds 12...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory 3 Position Power Clean (Ground, Below Knee, Hang) 1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean – Complex is completed unbroken – Workout up to heavy complex over 10 Rounds Workout Kanga Bangas (Time) Freedom (RX+) 5 rounds 12...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Mayhem for Mustard Seed Ranch We are inviting you and your community to join other Mayhem athletes across the world for year 7 of our online competition in support of Mustard Seed Ranch. To learn more, please visit mayhemnation.com/pages/mayhem-for-mustard-seed Warm-up Warm Up (No Measure) 1. Movement Prep/Activation...Read More
