CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Tempo Front Squats 3 Tempo Front Squats x 5 sets @70% of 1RM *Tempo = 3 second negative and 1 second standing (contraction) portion * Rest as needed between sets * Gymnastics Strict Weighted Chin up (5×5 @50-60% of 1RM) 5 Strict Weighted Chin-ups x 5...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Tempo Front Squats 3 Tempo Front Squats x 5 sets @70% of 1RM *Tempo = 3 second negative and 1 second standing (contraction) portion * Rest as needed between sets * Gymnastics Strict Weighted Chin up (5×5 @50-60% of 1RM) 5 Strict Weighted Chin-ups x 5...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Tempo Bench Press Bench Press: 3 Tempo Bench Press x 5 sets @70% of 1RM *Tempo = 3 second negative and 1 second pressing (contraction) portion * Rest as needed between sets * Gymnastics Max Height Box Jump (Distance) Max Height Box JumpBox Jump: Max Height...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) EMOM 25 1. 6 Power snatches 2. 8 Bar facing Burpees 3. 6 Clean and Jerks 4. 200M Run 5. -REST- *Choose a weight that you can easily cycle with GOOD FORM for both barbell movements.Read More
CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 50ft Sled Push (empty) 10 Single Arm Dumbbell Push Press (each) 10 Jumping Air Squats 2. Workout Prep 2 sets: 25ft Sled Push...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “Texas Hold Em” Freedom (RX+): 3 sets 21-15-9 Handstand Push Ups *50ft Sled Push (4×45/3×45) after each set of Handstand Push ups* -rest 1:1 between sets- Independence (RX): 3 sets 15-12-9 Handstand Push Ups (50ft Sled Push (3×45/2×45) after each set of Handstand...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard 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...Read More
CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard 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...Read More
