CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 30-sec easy row 15 yd sled push (easy)(Or 10 yd walking lunge) 15 yd sled push (moderate) (Or 10 yd walking lunge backwards) 5 Muscle Cleans 5 Hang Power Cleans 5 Front Squats 2. Workout Prep 2 sets: (each/1:2) 100m Row 25 yd Sled Push (workout weight) 2 Squat Cleans (build in weight) Workout Blueberry Bagel (7 Rounds for time) Freedom (RX’d) 3 Person Team 7 sets each –> (or 5 sets each if class needs to fit within a 60-minute window) 200/175m Row 50yd Sled Sprint (1×25/empty) (Or 20 Jumping Split Lunges) 4 Squat Cleans (185/125) -rest 1:2 between sets- (KG conv: 83/56 Squat Cleans, 50m Sled Push at 10kg/empty) Independence 3 Person Team 7 sets each –> (or 5 sets each if class needs to fit...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Hip Halo + Banded 7’s -into- 6 min AMRAP 5 Kip Swings 4 Front Squats 4 Push Press 4 Thrusters 2. Workout Prep 3 sets: 2 Thrusters (build in weight) Set 1: 3 Strict Pull Ups Set 2: 3 Pull Ups Set 3: 3 Chest to Bar Workout Asiago Bagel (Time) Freedom (RX’d) 6-5-4-3-2-1-2-3-4-5-6 Thrusters (135/95) 12-10-8-6-4-2-4-6-8-10-12 Chest to Bar Pull Ups (KG conv: 61/43 Thrusters) Independence 6-5-4-3-2-1-2-3-4-5-6 Thrusters (115/80) 12-10-8-6-4-2-4-6-8-10-12 Pull Ups (KG conv: 52/36 Thrusters) Liberty 12-10-8-6-4-2-4-6-8-10-12 Dumbbell Thrusters (light) Ring Rows Target time: 9-11 minutes Time cap: 14 minutes Strength/Accessory Mayhem Mini-Pump – Glutes and Core (Checkmark) 4 rounds: 10 Kneeling Banded Hip Extension @ moderate weight 30 Heel Taps (each side) 100ft Double Overhead KB Carry *Rest 1 minute between rounds Cooldown/Mobility Mobility (No Measure) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Every 45 seconds (5 sets) 125m Row – into – 3-4 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press 5 Power Snatch 2. Strength Every Minute (10:00) 5 Power Snatches (+5lbs total from Wk 2) 3. Workout Prep 2 sets: 5 Dumbbell Bench (build in weight) 5 Sit Ups Strength/Accessory Power Snatch Every Minute (10:00) 5 Power Snatches (+5lbs total from Wk 2) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout French Toast Bagel (2 Rounds for reps) Freedom (RX’d) 8 sets: 30-Second Max Dumbbell Bench (35s/25s) 30-Second Max Sit Ups 30-Second Rest (KG conv: 15/10 DBs) Score: total bench reps as set 1 and total sit-ups as set 2. Independence 8 sets: 30-Second...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 Chest Flys -into- 6 min AMRAP 3 Shuttle Runs 3 Inch Worms 5/side Single DB Suitcase Deadlifts 5 Bench Press (empty – build in weight) 2. Strength 5 sets of 5 Bench Press @75% of Heavy Single (Week 1) * Complete a set on the 2 min for 10 minutes. 3. Workout Prep 2 sets: 1x50ft Shuttle Run 1 Wall Walk 3 Deadlifts (build in weight) Strength/Accessory Bench Press 5 sets of 5 Bench Press @75% of Heavy Single (Week 1) * Complete a set on the 2 min for 10 minutes. Workout Cinnamon Raisin Bagel (AMRAP – Rounds and Reps) Freedom (RX’d) 15:00 AMRAP 10x50ft Shuttle Runs 5 Wall Walks 10x50ft Shuttle Runs 15 Deadlifts (185/125) (KG conv: 83/56 DL, 15m Shuttle) Independence 15:00 AMRAP...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Kicks Forward 10 Banded Kick Backwards 10 Banded Fire Hydrants -into- 8:00 AMRAP :30 Air Bike 5 Up downs over DB 5 Lunge Steps (each side) 5 Back Squats (empty – build across sets) 2. Strength 5 sets of 5 Back Squats @75% of Heavy Single (Week 1) * Complete a set on the 2 min for 10 minutes. 3. Workout Prep 2 sets: 2 Lateral Burpee Over Dumbbells 10ft Single Dumbbell Lunge (build in weight) 5/4 Calorie Air Bike Strength/Accessory Back Squat 5 sets of 5 Back Squats @75% of Heavy Single (Week 1) * Complete a set on the 2 min for 10 minutes. Workout Everything Bagel (Time) Freedom (RX’d) 5 Rounds 10 Lateral Burpee Over Dumbbell 50ft Single Dumbbell Walking Lunge (50/35) 20/16 Calorie Air Bike (KG...Read more