CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Sbarro Freedom (RX’d) 4 rounds 20/16 Calorie Row 20 Hang Power Cleans (75/55) 20 Box Jump Overs (20) (KG conv: HPC 34/25) Independence 4 rounds 16/13 Calorie Row 20 Hang Power Cleans (65/45) 16 Box Jump Overs (20) (KG conv: HPC 30/20) Liberty 4 rounds 12/10 Calorie Row 12 Dumbbell Hang Power Cleans (light) 12 Box Step Ups (20/16) Target Time: 9-11 minutes Time Cap: 14 minutes 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 2 Min at RPE3 5 Min at RPE7 (or 95-100 RPM) 2 Min at RPE1-2 (Any RPM) 3x (2 Min at RPE7 (or 95-100 RPM), 30 Sec at RPE1-2 (Any RPM) 1 Min at RPE1-2 (Any RPM) 4x (1 Min at RPE8 (or...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Workout (Time) Big Cheezee’s Independence (RX) Teams of 2 250 Double Unders 50 Handstand Push Ups (1 abmat) 30 Power Cleans (155/105) 50 Handstand Push Ups (1 abmat) 250 Double Unders Liberty Teams of 2 300 Single Unders 60 Pike Push Ups 30 Power Cleans (light) 60 Pike Push Ups 300 Single Unders Target time: 16-18 minutes Time cap: 25 minutes You go, I go partner workout. Strategize with your partner to split up reps to stay as fresh as possible. Especially on the barbell! Ease in to a pace and hold it for 15-20 minutes. Option 1: Gymnastics Skill Work Gymnastics (Checkmark) Pistols: Week 1 Day 2 Mobility Drills – 2 rounds of: 1 minute Sumo Rocks 1 minute Kettlebell Ankle Crushers 1 minute Calf Stretch 1 minute Bottom of Knee Together Squats Option 2: Mayhem Mini Pump Mayhem...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Single Arm DB Shoulder Press (Weight) 8 Sets of 5 Reps/Side. Superset with 10 Band Pull Aparts. * Rest on a 2:00 Clock * Pull-ups 8 Sets of 3-5 Reps *Superset with SA Press* Workout Workout (Time) Duetto’s Independence (RX) 3 rounds 30 Dumbbell Bench Press (35s/25s) (Or Push Ups) 30 Horizontal Rows (or Bent Over Dumbbell Rows) 20 V-Ups Liberty 3 rounds 20 Bar Push Ups 20 Ring Rows (or Bent Over Dumbbell Rows) 20 Alternating V-Ups Target time: 11-13 minutes Time cap: 18 minutes Moderate to steady pacing while working with HIGH volume reps. This is a big push/pull combo. Take rest as needed to get through the DB Bench and Horizontal Rows. Mobility Mobility (No Measure) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8 sets of 2 Deadlift Last 3 Sets @70% of 1RM * Rest 2:00 between sets * Strict Deficit Handstand Push-ups 8 Sets of 3 Reps working up to most challenging progression. Deficit Strict HSPU Mat Box Pike Seated DB Press Workout (Calories) Mr Z’s Independence (RX) 5 Sets 2:00 AMRAP 25 Air Squats Max Calorie Bike -Rest 2:00 between sets – Liberty 5 Sets 2:00 AMRAP 20 Air Squats to a Med Ball Max Calorie Assault Bike/Echo bike -Rest 2:00 between sets – Target number of Calories each set: 20/15+ Minimum number of Calories before scaling: 15/12 Aim for consistent pacing on the air squats and transitions to keep calories more or less the same through the workout. Legs will start to burn s we get into it. Keep pushing the bike. Start off hard on the bike and...Read more

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