CrossFit Mile Zero – CrossFit View Public Whiteboard Strength DB Stepback Lunges 5×10/10. Unweighted or hold a dumbell by your sides in each hand Metcon (Checkmark) Pistols: Week 1 Pistol Start-Up 5×5/5 Unassisted Heel Elevated Plate/Band Assisted To a Box All Levels: Take 10 minutes and have athletes go through and test out where their flexibility is at. Don’t let athletes start trying to hit a pistol without trying the beginning stages. Once we establish a starting point, work through a few sets and practice settling their balance. Workout Workout (AMRAP – Rounds and Reps) Roostica Independence (RX) 20:00 AMRAP 20/16 Calorie Row or 250m Run 40 Dumbbell Deadlifts (35s/25s) 20/16 Calorie Row or 250m Run 30 Dumbbell Hang Power Cleans (35s/25s) 20/16 Calorie Row or 250m Run 20 Dumbbell Shoulder to Overhead (35s/25s) Liberty 20:00 Amrap 16/12 Calorie Row or 200m Run 30 Dumbbell Deadlifts (light) 16/12 Calorie Row...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 8 sets of 2 Bench Press Last 4 Sets @70% of 1RM * Rest 2:00 between sets * Shoulder Press 8 sets of 2 Press Last 4 Sets @ 70% of 1RM * Rest 2:00 between sets * High Box Jumps (Distance) Box Jump: 8 sets of 3 High Box Jumps *Below max, but challenging height Workout Workout (2 Rounds for time) Onlywood Independence (RX) 3 rounds 8 Burpee Box Jump Overs (24/20) 8 Power Snatches (115/80) -at 8:00- For Time: 24 Burpee Box Jump Overs (24/20) 24 Power Snatches (75/55) Liberty 3 rounds 8 Up Downs + Box Step Up (20/16) 10 Dumbbell Snatch (Light-moderate) -at 8:00- For Time: 24 Up Downs + Box Step Up (20/16) 24 Dumbbell Snatch (light) Target time each set: Workout 1: 4-5 minutes Workout 2: 3:30-4:30 Time cap each set: 6 minutes...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Paused Front Squat 8 sets of 2 Front Squats, Last 4 Sets @ 70% of 1RM *Rest 2:00 between sets* Back Squat 8 sets of 2 Back Squats, Last 4 Sets @ 70% of 1RM *Rest 2:00 between sets* Strict Weighted Chin up Weighted Strict Chin Up (Supinated) 8 sets of 3 Strict Weighted Chin-ups *Rest 2:00 between sets* Workout Workout (Time) Big John’s Independence (RX) 3 rounds 400m Run 15 Toes to Bar 15 Sit Ups Liberty 3 rounds 300m Run 20 Hanging Knee Raises 20 Sit Ups Target time: 11-13 minutes Time cap: 15 minutes Steady and Consistent Rounds throughout. Do your best to break up the Toes to Bar to avoid midline fatigue. Work to your hardest scale of Toes to Bar. Shorten reps as a scale before you scale the movement itself. Mobility (No Measure) Mobility (Checkmark)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Prince Florian Freedom (RX’d) 15:00 Amrap 10/8 Calorie Assault Bike (or 8/6 Echo) 10 Kettlebell Goblet Squats (53/35) 10 Kettlebell Swings (53/35) (KG conv: 24/16) Independence 15:00 Amrap 8/7 Calorie Assault Bike (or 7/5 Echo) 10 Kettlebell Goblet Squats (35/25) 10 Kettlebell Swings (35/25) (KG conv: 16/11) Liberty 15:00 Amrap 7/6 Calorie Assault Bike 7 Kettlebell Goblet Squats (light) 7 Russian Kettlebell Swings (light) Target Rounds: 8+ rounds Minimum number of rounds before scaling: 6 Rounds 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) BikeErg Lactate Threshold 5 Min at RPE3 (or 75 RPM), 4 Min at RPE5 (or 80-85 RPM) 4 Min at RPE3 (or 75 RPM), 4 Min at RPE5 (or 85 RPM) 4 Min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) The Evil Queen Freedom (RX+) Teams of 2 120/90 Calorie Row 30 Power Snatch (135/95) 100/80 Calorie Row 45 Shoulder to Overhead (135/95) 80/65 Calorie Row 60 Bar Facing Burpees Independence (RX) Teams of 2 100/75 Calorie Row 30 Power Snatch (115/80) 80/65 Calorie Row 45 Shoulder to Overhead (115/80) 60/48 Calorie Row 60 Bar Facing Burpees Liberty Teams of 2 80/65 Calorie Row 30 Dumbbell Snatch (moderate) 60/48 Calorie Row 45 Dumbbell Push Press (light) 40/32 Calorie Row 60 Up Downs Target time: 22-25 minutes Time cap: 30 minutes This is a partner workout, so communicate. Split the load evenly in a manner that works for BOTH parties. It’s a long one, one rower per group, start with strong pulls each transition before settling in to your pace. Set up every rep at the barbell. It’s a moderately...Read more