CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 6 min AMRAP 30-second Jump Rope 5 Dynamic Squat Stretches. 5 Back Squats (Build in weight) 4 Box Jumps (low) 2. Strength 5 sets of 5 Back Squats @70% of Heavy Single (Week 1) * Complete...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Front Squat 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Workout Sunny Side Up (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Front Squat 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Workout Sunny Side Up (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Shoulder Press 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Workout Deviled Eggs (Time) Freedom (RX+) 2 Sets 25 Cal Row or...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean 10×2. Build up to a moderate to heavy touch and go set. *Complete on a 1:30 Clock Workout Quiche (Time) Freedom (RX+) Every 5:00 (3 sets) 50 Double Unders 5 Squat Cleans (135/95) Independence (RX) Every 5:00 (3 sets) 50 Double Unders 5 Power...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean 10×2. Build up to a moderate to heavy touch and go set. *Complete on a 1:30 Clock Workout Quiche (Time) Freedom (RX+) Every 5:00 for 3 Sets 3 Rounds for Time 50 Double Unders 3 Squat Cleans (135/95) Independence (RX) Every 5:00 for 3...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8×3, Last 2 Sets at 90%+ * Complete a set on a 2:00 Clock * Workout Omeletes (Time) Freedom (RX+) 15-12-9-6 Calorie Bike Deadlifts (155/105) Handstand Push ups *Women’s Calories: 12-9-7-5 Independence (RX) 15-12-9-6 Calorie Bike or Row Deadlifts (135/95) DB Push Press (50/35) –...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8 min AMRAP :30 Air Bike 5 Deadlifts (Build in weight) 20-second Banded Overhead Hold 5 Alternating V-Ups 3 Inch Worms 2. Strength 5 sets of 5 Deadlifts @70% of Heavy Single (Week 1) * Complete a set on the...Read More
