CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8 sets x 3 Tempo Front Squats, Last 3 @ 70% of 1RM *Tempo = 3 second negative and 1 second standing (contraction) portion * Rest 2:00 between sets * Front Squat 8 sets x 3 Tempo Front Squats, Last 3 @ 70% of 1RM *Tempo = 3 second negative and 1 second standing (contraction) portion * Rest 2:00 between sets * Workout Workout (Calories) America the Beautiful Independence (RX) 3:00 AMRAP (5 sets) 20 Bench Press (115/80) or 20 Push Ups Max Calorie Row, Bike, Ski/Bike Erg -Rest 1:00 between sets – Liberty 3:00 AMRAP (5 sets) 15 Dumbbell Bench (light) or 15 Bar Push Ups Max Calorie Row, Bike, Ski/Bike Erg -Rest 1:00 between sets – Target Calories each set: 35/28 calories Minimum Calories before scaling: 28/20 Calories Choose a weight on the bench or push ups...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Toy Story Land Freedom (RX’d) 12:00 Amrap 50 Double Unders 10 Dumbbell Deadlifts (50s/35s) 5-10-15-20. . . V-Ups (KG conv: 22.5s/15s) Independence 12:00 Amrap 35 Double Unders 10 Dumbbell Deadlifts (35s/25s) 5-10-15-20. . . V-Ups (KG conv: 15s/10s) Liberty 12:00 Amrap 50 Single Unders 10 Kettlebell Sumo Deadlift (light) 5-10-15-20. . . Sit Ups Target Round: Round of 30 V-Ups Minimum Round before scaling: Round of 20 V-Ups Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (Distance) Bike Erg Interval 2 Sets 2 Min 30 Sec at RPE3 6x (15 Sec Seated, D1-3 at RPE8, 35 Sec at RPE2 2 Min 30 Sec at RPE1-2 7x (10 Sec Standing, D8-10 at RPE9, 30 Sec at RPE2) 2 Min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Partner Workout (Time) Typhoon Lagoon Mayhem Affiliate version of 2023 Semifinals Workout 6 Independence (RX) For time: 20 Overhead Squats (115/80) 1000m row 6 Wall Walks 3 Legless Rope Climb (OR 6 Regular Rope Climbs) 30 Handstand Push Ups 3 Legless Rope Climb (OR 6 Regular Rope Climbs) 6 Wall Walks 1000m row 20 Overhead Squats (115/80) Liberty For time: 20 Dumbbell Front Squats (light) 800m Row 6 Inch Worms or 1/2 Wall Walks 6 Zombie Rope Climbs 30 Bar Push Ups 6 Zombie Rope Climbs 6 Inch Worms or 1/2 Wall Walks 800m Row 20 Dumbbell Front Squats (light) Target time: 18:00-22:00 Time cap: 25:00Break up movements so that you can remain efficient throughout. Rest between movements here is important. Don’t get into the movement before your body is ready. Slow down and have fun with your partner, close...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift Build to a single rep at 85% across 7 sets of decreasing reps/increasing weight Set 1: 8 reps Set 2: 6 reps Set 3: 5 reps Set 4: 4 reps Set 5: 3 reps Set 6: 2 reps Set 7: 1 rep @ 85% * Rest 2:00 between sets * Strict Handstand Push-ups (AMRAP – Reps) 7 Sets: Max Unbroken Reps in Round 1(SHSPU) -Record your first set reps- Scaling Options: Strict HSPU Strict HSPU to a mat Kipping HSPU Strict HSPU from a box Pike Push-ups Dumbbell Shoulder Press Hand Release Push Up Workout Workout (Weight) Hollywood Studios – Part 1 Mayhem Affiliate version of 2023 Semifinals Workout 4 Independence (RX) You have 6 minutes to complete: 600 or 800m Run Find a heavy snatch (squat or power) in the remaining time * We encourage you to choose a...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Skills and Drills (Checkmark) Pistols: Week 2 Advanced: 5 sets 20-30 seconds bottom of the pistol hold (each leg) Intermediate: 5 sets 10-20 seconds bottom of the pistol hold (each leg) Beginner: 5 sets 10-second bottom of the pistol hold (each leg) (Use band/box/ rig to assist in any way) Alternative Option: 5 sets 10/10 Reverse Barbell Lunges Workout Workout (Time) Disney Springs Mayhem Affiliate version of 2023 Semifinals Workout 7 Independence 3 rounds: 12/10 Calorie Bike or 200m Run 12 toes-to-bars 100ft 2×50/35 Farmers Carry Liberty 3 rounds: 10/8 Calorie Bike or 150m Run 15 Hanging Knee Raises 100ft Farmers Carry (moderate) Target time: 5-7:00 Time cap: 10:00 This is a harder sprint workout. Come out hard (90ish%) and hold on throughout. Do your best to keep the pace fast. Aim to be gassed by the time you’re...Read more