CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Snatch Hip, Knee, Floor8x(1+1+1), Work to a weight just above what you intend to use for the workout. *Rest on a 1:30 Clock* Workout Mobility Workout (Time) Pub Sub Independence (RX) 50-40-30-20-10 Double Unders 5-4-3-2-1 Snatch (135/95) Liberty 50-40-30-20-10 Single Unders 10-8-6-4-2 Dumbbell Snatch...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7 sets x 1 Deadlift, Last 2 @ 80-90% of 1RM * Rest 2:00 between sets * Strict Deficit Handstand Push-ups 8 Sets: 50-60% reps of Max Unbroken Reps (SHSPU) -The prescribed deficit is 4” for men and 2” for women. -Record your score as...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8 sets x 1 Bench Press, Last 4 Sets @ 80-90% of 1RM *rest 2:00 between sets* Shoulder Press 8 sets x 1 Press, Last 4 Sets @ 80-90% of 1RM *rest 2:00 between sets* High Box Jumps (Distance) 8 sets x 3 High...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Pistols: Week 5 (Checkmark) All Levels: practice the full pistol. Aim for 5 sets of 5-6 reps on each leg. Advanced: No Assistance Intermediate: Change plates under heels, hold a weight in front of chest, or pistol to a band Beginner: Use a box,...Read More
CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat (8 sets x 1 In the Pause Back Squat, Last 4 Sets @ 80-90% of 1RM * Rest 2:00 between sets *) Front Squat (8 sets x 1 In the Pause Front Squat, Last 4 Sets @ 80-90% of 1RM * Rest 2:00 between sets *) Workout Workout...Read More
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
