CrossFit Mile Zero – CrossFit View Public Whiteboard Workout CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#Freedom (RX’d) 27-21-15-9 Calorie Row Thrusters (95/65) (KG conv: 43/29) Details about specific age group divisions can be found here: games-assets.crossfit.com/s3fs-public/CFGOpen2015_EventPDF_15_5_Rj2sw8Na195xa.pdf Independence 27-21-15-9 Calorie Row Thrusters (75/55) (KG conv: 34/25) Liberty 21-15-9-6 Calorie Row Dumbbell Thrusters (light) Target time: Men: 8-10 minutes Women: 9-11 minutes Time cap: 15 minutes Strength/Accessory Mayhem Mini-Pump – Leg Day (Checkmark) 4 Rounds 10 Single Leg DB Hip Thrust (each side) @ moderate weight 12 Barbell Romanian Deadlift @ moderate weight – maintain quality -Rest 1 min b/t rounds- Cooldown/Mobility Mobility (No Measure) 1 min couch stretch (each side) 1 min pigeon pose (each side) 1 min quad...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * Workout Flight Simulator (Time) For time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double UndersFreedom (RX’d) For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5: Unbroken Double Unders * Each set of double unders must be unbroken. If you trip, restart that set, not the entire workout. Independence 5-10-15-20-25-30-35-40-35-30-25-20-15-10-5: Unbroken Double-Unders Liberty 10-20-30-40-50-40-30-20-10 Unbroken Single-Unders Target time: 8-10 minutes Time cap: 15 minutes Accessory/Core Core Work: (4 Rounds for weight) 4 sets: 15 Pulse Ups 30yd Offset Overhead Farmer Carry (left overhead/right farmer hold) 30yd Offset Overhead Farmer Carry (right overhead/left farmer hold) *Rest 2:00 b/t sets Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * Workout Count ‘Em (AMRAP – Rounds and Reps) Freedom (RX’d) 16 min AMRAP 14 Alternating Hang Dumbbell Clean and Jerk (50/35) 12 Burpee Over Dumbbell 10 Toes to Bar (KG conv: 22.5/15) *Repeat from Feb 8th, 2023 Independence 16 min AMRAP 12 Alternating Hang Dumbbell Clean and Jerk (35/25) 10 Burpee Over Dumbbell 8 Toes to Bar (KG conv: 15/10) Liberty 16 min AMRAP 10 Alternating Hang Dumbbell Clean and Push Press (light) 8 Up Downs 6 Hanging Knee Raises Target number of Rounds: 7+ Rounds Minimum number of Rounds before scaling: 4.5 Rounds Cooldown/Mobility Mobility (No Measure) 1 min standing QL doorway/rig stretch (each side) 1 min foam roll lats (each side) 1 min thread the needle (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean + Push Jerk Every Minute (10:00) 5 Power Clean and Push Jerks (+15lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout Tear of the Roof (Time) Freedom (RX’d) 5 Rounds 10 Shuttle Runs 15/12 Calorie Air Bike 25ft Handstand Walk (Or 2 Wall Walks) ** Each shuttle run is 25 feet down + 25 feet back (50 feet total) Independence 5 Rounds 8 Shuttle Runs (50ft) 12/10 Calorie Air Bike 15ft Handstand Walk (Or 2 Wall Walks) Liberty 5 Rounds 8 Shuttle Runs (50ft) 10/8 Calorie Air Bike 25ft Bear Crawl Target time: 12-14 minutes Time cap: 16 minutes Cooldown/Mobility Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * Workout Brandon Lake (4 Rounds for reps) Freedom (RX’d) 4 sets: 3:00 AMRAP 500/400m Row Max Bar Muscle Ups (Or Burpee Pull Ups) -rest 1:00 between sets- Independence 4 sets: 3:00 AMRAP 400/325m Row Kipping Chest to Bar -rest 1:00 between sets- Liberty 4 sets: 3:00 AMRAP 300/250m Row Max Jumping Pull Ups -rest 1:00 between sets- Target number of reps each set: 10+ Reps Minimum number of reps before scaling: 6 Reps Cooldown/Mobility Mobility (No Measure) 1 min lacrosse ball pec smash (each side) 1 min overhead elbow grab tricep stretch (each side) 1 min tricep lacrosse ball smash (each side)Read more