CrossFit Mile Zero – CrossFit View Public Whiteboard Workout The Empire Strikes Back (Time) Freedom (RX’d) 75 Bench Press (135/85)* *Every time you break, complete 10 Bent Over Dumbbell Rows (50s/35s) -Rest 5:00- 75 Ring Rows *Every time you break, complete 10 Bench Dips (KG conv: 61/38 Bench, 22.5/15 DBs) Independence 75 Bench Press (115/75)...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Pull Up Negatives 6×3 slow eccentrics. Aim for a 3-5 second count. Dumbbell Thruster 6×5. Slowly build up to a moderate weight *Complete on a 2:30 Clock Workout The Force Awakens (Time) Freedom (RX+) *21 – *15-*9 American Swings (53/35) Wallball Shots (20/14) *12 Burpees to...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength DB Single Leg Split Stance RDL 6×6/6. Build up to a moderate weight. *Complete on a 2:30 Clock The Empire Strikes Back (AMRAP – Reps) Freedom (RX+) 6 Rounds for Max Reps :30 Max DB Power Cleans (35s/25s) :30 Seconds Rest :30 Max Double Unders :30...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength DB Single Leg Split Stance RDL 6×6/6. Build up to a moderate weight. *Complete on a 2:00 Clock The Empire Strikes Back (AMRAP – Reps) Freedom (RX+) 6 Rounds for Max Reps :30 Max Power Cleans (95/65) :30 Seconds Rest :30 Max Double Unders :30 Seconds...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Goblet Squat 6×6 Single or Double DB Goblet Squat. Build to a heavy set. *Complete on a 2:30 Clock Supported Single Arm DB Row *Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets Focus: Using the freehand to support...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Single Arm Dumbbell Press 5×8/8. Build to a moderate/heavy set. *Complete on a 2:00 Clock Gymnastics Toes-To-Bar Review Progression: -Superman/Hollow Hold with PVC -PVC Sit Ups -PVC V-Ups -Beat Swings -Beat Swings with Lat Activation -Beat Swings to Chair Pose -Toes to Bar! Workout The Phantom...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Single Arm Dumbbell Press 5×8/8. Build to a moderate/heavy set. *Complete on a 2:00 Clock Gymnastics Toes-To-Bar Review Progression: -Superman/Hollow Hold with PVC -PVC Sit Ups -PVC V-Ups -Beat Swings -Beat Swings with Lat Activation -Beat Swings to Chair Pose -Toes to Bar! Workout The Phantom...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Single Arm Dumbbell Press 5×8/8. Build to a moderate/heavy set. *Complete on a 2:00 Clock Gymnastics Toes-To-Bar Review Progression: -Superman/Hollow Hold with PVC -PVC Sit Ups -PVC V-Ups -Beat Swings -Beat Swings with Lat Activation -Beat Swings to Chair Pose -Toes to Bar! Workout The Phantom...Read More