CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Romanian Deadlift (RDL) 7×5, Build to a Moderate Weight *Complete on a 2:00 Clock* Push-ups 7 x 6-10, aim for clean, quality reps. *Complete on a 2:00 Clock* Floor Abmat Bar Workout Workout (Time) “Spades” Freedom (RX+) 10 Rounds 200m Run 3 Bar Muscle Ups Independence...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Hang Squat Clean 8×3 Hang Squat Clean: – Build to a moderate to heavy set of 3 *Complete on a 1:45 Clock* Hang Power Clean 8×3 Hang Power Clean: – Build to a moderate to heavy set of 3 *Complete on a 1:45 Clock* Workout Workout...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (2 Rounds for reps) “Guys Grocery Games” Freedom (RX+) Teams of 2 12:00 AMRAP 2000/1600m Row – shared between partners Max GHD’s (or abmat sit-ups) – one athlete works at a time -1:00 rest- 12:00 AMRAP 4000/3200m Bike Erg – shared between partners Max Burpee...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Split Squat Step back into spilt (Jerk side) and bring back knee to floor5×6/6 *Complete on a 2:30 Clock Pendlay Row 5×6. Hold for a 2 second isometric at the top of each row. *Complete on a 2:30 Clock Pull-ups 5×5 *Complete on a 2:30 Clock...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Upside Down 1 (Checkmark) Spend some time getting upside down. Note your level in your score notes. LEVEL 1: 2 sets: Wall walk half-way up wall or vertical on box 10 shoulder touches (with feet still on the wall) Wall walk down **rest 1 min** 30-60...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×2, Build up to a moderate to heavy set *Complete on a 2:00 Clock Front Squat 8×2, Build up to a moderate to heavy set *Complete on a 2:00 Clock Workout Workout (AMRAP – Rounds and Reps) “Beat Bobby Flay” Freedom (RX+) AMRAP 15...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Lying DB Hamstring Curl Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Hang Squat Snatch Hang Squat Snatch 8×3 Establish a moderate to heavy 3 RM for the day. *Complete on a 2:00 Clock Hang Power Snatch Hang Power Snatch 8×3 Establish a moderate to heavy 3 RM for the day. *Complete on a 2:00 Clock Workout Workout...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (12 Rounds for time) “The limit does not exist” Freedom (RX’d) Every 1:00 (12:00) 4x50ft Shuttle Run 8 Toes to Bar Independence Every 1:00 (12:00) 4x50ft Shuttle Run 6 Toes to Bar Liberty Every 1:00 (12:00) 3x50ft Shuttle Run 8 Hanging Knee...Read More
