CrossFit Mile Zero – CrossFit View Public Whiteboard Skill 2k Row (Time) Max Effort 2k RowWith a partner review row mechanics: Drive Phase -Legs -Torso -Arms Catch Phase -Arms -Torso -Legs Heels down/low. 250m intervals at 22-25 SPM, 25-28 SPM, 28-30 SPM, 30+ SPM Workout Revenge of the Sith (Time) Freedom (RX+) 1,000m Row Buy In Then 3 Rounds 20 GHD’s Or V-Ups 20 DB Bench Press (50/35) Independence (RX) 3 Rounds 25 Abmat Sit Ups 20 DB Bench Press (35/25) Then 800/700m Row Liberty 3 Rounds 20 Abmat Sit Ups 20 DB Bench Press (light) Then 600/500m Row Target time: Sub 15:00 Time cap: 20:00 Aim for unbroken sets for sit ups/v-ups or broken in to small sets with short rest. Break the DB Bench up early and often to avoid burnout in the later rounds. The row will get the heart rate up and going, but the tone...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 the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow. Focus on pulling DB to the hip/waist rather than pulling high towards upper abdomen Supported Single Arm DB Row https://youtu.be/QBjaGx8mS1o6×6/6. Building to a moderate weight over 6 sets. Slight pause at the top and slower eccentric. *Complete on a 2:30 Clock Workout Attack of the Clones (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 10 8 DB Deadlifts (55/45) 10 Box Jumps/Step Ups (24/20) 12/10 Calorie...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 Menace (Time) Freedom (RX+) 3 Rounds for Time 400m Run 15 Shoulder to Overhead (115/80) Independence (RX) 3 Rounds for Time 300m Run 15 DB Shoulder to Overhead (35/25) Liberty 3 Rounds for Time 250m Run 15 DB Shoulder to Overhead (light) Target time: 10-12 Minutes Time Cap 14 Minutes Your first round should be near the 3:00 mark. If you’re way over, scale back the distance on the run/row. As a buddy, this is your first workout of the week. Dip your toe in the water. There is absolutely no need to go full...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 Menace (Time) Freedom (RX+) 3 Rounds for Time 400m Run 15 Shoulder to Overhead (115/80) 12 Toes to Bar Independence (RX) 3 Rounds for Time 300m Run 15 DB Shoulder to Overhead (35/25) 10 Toes to Bar Liberty 3 Rounds for Time 250m Run 15 DB Shoulder to Overhead (light) 10 Hanging Knee Raises Target time: 10-12 Minutes Time Cap 14 Minutes Your first round should be near the 3:00 mark. If you’re way over, scale back the distance on the run/row. As a buddy, this is your first workout of the week. Dip your...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 Menace (Time) Freedom (RX+) 3 Rounds for Time 400m Run 15 Shoulder to Overhead (115/80) 12 Toes to Bar Independence (RX) 3 Rounds for Time 300m Run 15 DB Shoulder to Overhead (35s/25s) 10 Toes to Bar Liberty 3 Rounds for Time 250m Run 15 DB Shoulder to Overhead (light) 10 Hanging Knee Raises Target time: 10-12 Minutes Time Cap 14 Minutes Your first round should be near the 3:00 mark. If you’re way over, scale back the distance on the run/row. As a buddy, this is your first workout of the week. Dip your...Read more