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 completed + reps into the next round. Liberty: Death By Up Downs Target Round: 14+ Minimum Round before scaling: 10 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 3 Sets 1 Min at RPE7 (Highest RPM) 2 Min at RPE5 (Middle RPM) 1 Min at RPE3 (Lowest RPM) *No rest between sets. -Rest 1 Min- 40 Sec at RPE7 (or 85-95 RPM), 20 Sec at RPE1-2 (Any RPM) 30 Sec at RPE8 (or 95-105 RPM), 30 Sec...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 Push-ups 3000m/2500m Row Target time: 26-28 minutes Time cap: 35 minutes Communicate with your partner to break the gymnastic work up into smaller sets to keep intensity up. The row is going to be a long slow grind. Figure out a combo that doesn’t make it boring while you wait. Slow down and sweat to close out the week. Mobility Mobility (No Measure) 1 min Seal Pose 1 min Bicep stretch on wall 1 min Tricep lacrosse ball smash (each side) ​​​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 your score as your highest set. Comment with reps in each set- Workout Workout (Time) Cheddar Independence (RX) 63 Deadlifts (75/55) 45 Hang Power Cleans (75/55) 27 Front Squats (75/55) – OR – 63 Deadlifts (65/45) 45 Hang Power Snatch (65/45) 27 Overhead Squats (65/45) Liberty 45 Dumbbell Deadlifts (light) 36 Dumbbell Hang Power Cleans (light) 27 Dumbbell Front Squats (light) Target time: 6-7 minutes Time cap: 9 minutes The weight is intentionally light. Aim for big sets to push intensity. This is full on go. Rests are short and you should keep attacking reps....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 between sets * High Box Jumps (Distance) 5 sets x 3 High Box Jumps *6-8” below max height for 1 rep Workout (Time) Blue Cheese Independence (RX) 4 Rounds: 5 Bar Muscle Ups (Or 10 Chest to Bar) 5 Wall Walks 15 V-Ups Liberty 4 Rounds: 10 Jumping Pull Ups 5 Inch Worms 15 Sit Ups Target time: 8-10 minutes Time cap: 12 minutes This workout is a lot on the shoulders, be efficient on wall walks to make it happen. If you need to scale, alter reps before movements if that’s the determining factor....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Skills and Drills (Checkmark) Pistols: Week 4 All Levels: Practice the same box pistol squats as in week 3, but try to use your arms for balance less and less. You can add some weight to your working leg by holding a dumbbell or kettlebell. * Aim for 5 sets of 8-10 reps on each leg. Advanced: Box Pistol Squats (Goal should be to heel in front of the body) Intermediate: Box Pistol Squats (Touch foot to the ground or keep at 90 degrees) Beginner: Dead Stop Step Ups (Goal should be to heel in front of the body) Alternative Option: 5 sets 10 Goblet Hold Step Back Lunge (total) 10 Elevated Heel Goblet Squat Pull-ups 5 sets x 3 Strict Weighted Chin-ups Workout Workout (AMRAP – Rounds and Reps) Feta Independence (RX) AMRAP 20:00 450m/400m Row or 400m...Read more