CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Havarti – “Death by Burpees” Freedom/Independence Every 1:00 for as Long as Possible 1 Rep in the first minute 2 Reps in the second minute 3 Reps in the third minute etc. Score = last round successfully...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Parmesan Freedom (RX+) Teams of 2 100 Pull-Ups Or Ring Row (Inverted) 100 Hand Release Push-ups 5000m/4000m Row Independence (RX) Teams of 2 75 Pull-Ups Or Ring Row (Inverted) 75 Hand Release Push-ups 4000m/3250m Row Liberty Teams of 2 100 Ring Rows 100 Bar...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8 sets x 2 Deficit Deadlifts, Last 2 Sets @ 75% of 1RM * Rest 2:00 between sets * Strict Deficit Handstand Push-ups 5 sets x 40-50% reps of Max Unbroken Reps (SHSPU) -The prescribed deficit is 4” for men and 2” for women. -Record...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8 sets x 2 Pause Bench Press, Last 4 Sets @ 75% of 1RM *2-3 second pause* * Rest 2:00 between sets * Shoulder Press 8 sets x 2 Pause Press, Last 4 Sets @ 75% of 1RM *2-3 second pause* * Rest 2:00...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Skills and Drills (Checkmark) Pistols: Week 4 All Levels: Practice the same box pistol squats as in week 3, but try to use your arms for balance less and less. You can add some weight to your working leg by holding a dumbbell or...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Paused Front Squat 8 sets x 2 Pause Front Squats. Last 4 @ 75% of 1RM Pause for 2 seconds at bottom of each squat Rest 2:00 between sets Pause Back Squats Back Squat with full 2 second pause at the bottom.8 sets x 2 Pause...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Clean and Jerk 8x(2+1), Build up to just above the weight you plan to use for the workout. *Rest on a 90 second Clock* Workout Workout (Checkmark) Mozzarella Independence (RX) Every 1:00 (7 rounds) Minute 1: 6 Clean and Jerks (115/80) Minute 2: 15 Wall Balls...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (AMRAP – Rounds and Reps) Party in the USA Independence (RX) Teams of 2 5 Rounds Partner 1: 400m Run or 400m Row Partner 2: AMRAP 10 Pull-Ups (Or 8 Chest to Bars) 10 Box Overs (24/20) 10 Devils Press (35s/25s) Liberty Teams of 2...Read More
