CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 1:00 row (easy pace) 5 Alternating V-ups (each side) 5 Wall Balls (focus on breathing and arm cycling) 5 Power Cleans (build across) 3 Burpee Pull-Ups 2. Workout Prep 1 set 5/4 Calorie Row 3 Toes to Bar 5 Wall Balls 3 Power Cleans (80% of Workout Weight) 1 Muscle Up or Burpee Pull-Ups Workout Option 1 CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lbFreedom (RX’d) 60 Calorie Row 50 Toes to Bar 40 Wall Balls (20/14) 30 Cleans (135/95) 20 Muscle Ups 14 min CAP (KG conv: WB 9/6, PC 61/43) * Official scorecard with division details can be...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 6 min AMRAP 30-second Jump Rope 5 Dynamic Squat Stretches. 5 Back Squats (Build in weight) 4 Box Jumps (low) 2. Strength 5 sets of 5 Back Squats @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets 10 Double unders 5 Dumbbell Front Squats (build in weight) 4 Box Jump Overs (build in height) Strength/Accessory Back Squat 5 sets of 5 Back Squats @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Sunny Side Up (Time) Freedom (RX’d) 120 Double Unders 40 Dumbbell Front Squats (50s/35s) 20 Box Jump Overs (24/20) (KG conv: 22.5/15 DBs) Independence 100 Double Unders 40 Dumbbell Front Squats (35s/25s) 20 Box Jump Overs (20/16) (KG conv: 15/10 DBs)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Face Pulls -into- 3 sets: 45-second Ski (or Row) 5 Bench Press (Build across sets) 10 Bird Dogs 5 Downward Dog/Seal Pose 2. Strength 5 sets of 5 Bench Press @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 5/4 Calorie Ski (or Row) 3 Push Ups Strength/Accessory Bench Press 5 sets of 5 Bench Press @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Deviled Eggs (2 Rounds for time) Freedom (RX’d) 2 sets 27-21-15 (21-16-12 for women) Calorie Ski or Row Push-Ups -Rest 5:00 between sets.- (the female reps apply only to the calories) * Repeat from March 1st, 2023 Independence 2 sets 24-18-12 (18-14-10 for...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes, 2-3 times through * Focus on footwork and finishing the pull 2. Strength Every Minute (10:00) 5 Power Snatch (+20lbs total from week 2) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps 3. Workout Prep 1 set: 4 Toes to Bar 2 Burpee Broad Jump 2 Toes to Bar Strength/Accessory Power Snatch Every Minute (10:00) 5 Power Snatch (+20lbs total from week 2) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout Quiche (3 Rounds...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8 min AMRAP :30 Air Bike 5 Deadlifts (Build in weight) 20-second Banded Overhead Hold 5 Alternating V-Ups 3 Inch Worms 2. Strength 5 sets of 5 Deadlifts @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 5/4 Calorie Air Bike 5 Deadlifts 2 Strict Handstand Push Ups Strength/Accessory Deadlift 5 sets of 5 Deadlifts @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Omeletes (Time) Freedom (RX’d) 15-12-9-6 Calorie Air Bike Deadlifts (155/105) Strict Handstand Push ups *Women’s Calories: 12-9-7-5 (KG conv: 70/48) Independence 15-12-9-6 Calorie Air Bike Deadlifts (135/95) Handstand Push ups – Women’s Calories: 12-9-7-5 (KG conv: 61/43) Liberty 12-10-8-6 Calorie Air Bike Dumbbell Deadlifts (light) Dumbbell Push Press (light) – Women’s Calories: 10-8-6-4...Read more