CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift Build to a Heavy 1 RM, 2 RM, 3 RM. * On a 2:15 Clock * * Newer Athletes build to a heavy triple. Not a max!* Workout (Time) Saint Patrick Freedom (RX+) For time, partition any way: 1600m Run or 4000m Bike 80 Toes...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press Build to a Heavy 1 RM, 2 RM, 3 RM. * On a 2:15 Clock * * Newer Athletes build to a heavy triple. Not a max!* Shoulder Press Build to a Heavy 1 RM, 2 RM, 3 RM. * On a 2:15 Clock...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Time) BikeErg Lactate Threshold 4000m at Easy 3500m at Easy/Moderate 2500m at Moderate -Rest 2 Min- 2000m at Moderate *No additional rest between reps. Workout Two (Time) Max Freedom...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch Every 90 Seconds (12:00) 5 Power Snatch – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout (Checkmark) Ursula Freedom (RX+) Every Minute (20:00) Minute 1 – 50 Double Unders Minute 2 – 3 Squat Snatch (135/95) Minute 3...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 5-4-3-2-2-1-1, Last 2 Sets at 80% * Complete a set on the 2 minutes * Workout (AMRAP – Rounds and Reps) King Triton Freedom (RX+) 18:00 Amrap Teams of 2 (1:1) 14/11 Calorie Row 14 Box JumpOvers (24/20) Independence (RX) 18:00 Amrap Teams of...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 5-4-3-2-2-1-1, Last 2 Sets at 80% * Complete a set on the 2 minutes * Front Squat 5-4-3-2-2-1-1, Last 2 Sets at 80% * Complete a set on the 2 minutes * Workout (Time) Ariel + Prince Eric Freedom (RX+) 30/24 Calorie Bike or...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 5-4-3-2-2-1-1, Last 2 Sets at 80% * Complete a set on the 2 minutes * Workout (Time) Under The Sea Freedom (RX+) 5 sets 10 Dumbbell Box Step Ups (50s/35s)(24/20) 20 Push Ups -rest 0:30 between sets- Independence (RX) 5 sets 10 Dumbbell Box Step...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean + Push Jerk Every 90 Seconds (12:00) 5 Power Clean and Push Jerks – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout (Time) The Little Mermaid Freedom (RX+) Run 400m -into- 5 Rounds 5 Strict Pull Ups 5...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Time) Ski/Row and Bike Workouts 2x (600m Row or Ski at RPE5, 1 Min Rest) -Rest 2 Min- 3x (90 Sec Echo Bike at RPE8, 1 Min Rest) -Rest...Read More
