CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Miami River (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10 Strict Pull ups Minute 3: 10 Deficit Push Ups (4″/2″) (KG conv: DB 2×22.5/15) Independence Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×35/25) Minute 2: 8 Strict Pull ups Minute 3: 8 Deficit Push Ups (2”/1″) (KG conv: DB 2×15/10) Liberty Every minute (15:00) 5 sets Minute 1: 10 SIngle Dumbbell Step Back Lunges (light) Minute 2: 10 Ring Rows Minute 3: 10 Bar Push Ups Target time each set: 25-35 seconds Time cap each set: 50 seconds Workout Option 2 Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint BikeErg: Part 1: Lactate Part 2: CNS and VO2 Max (OPTIONAL) (Distance) Part...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s -into- 3 sets 10 Single Arm Dumbbell Bench Press (Each) 10 Alternating V-Ups 10 Ring Rows 2. Workout Prep Use this time to set up the bench and start working up in weight. During breaks between sets, hit a few calories on the Air Bike. Workout Miami Riverwalk (Time) Freedom (RX’d) Teams of 2 60 Bench Press (135/85) (split as needed) 800m Run (together) 40 Bench Press (155/95) (split as needed) 800m Run (together) 20 Bench Press (185/105) (split as needed) 800m Run (together) (KG Conv Men: 61/70/83, Women: 39/43/48) * Substitute 100/75 Calorie Air Bike (shared) in place of each run, if needed. Independence Teams of 2 60 Bench Press (115/75) 500m Run (together) 40 Bench Press (135/85) 500m Run (together) 20 Bench Press (155/95)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 PVC Pipe pass-throughs 10 PVC Around the Worlds (left and right) -into- 3 sets: :30 Jump Rope 5 Snatch Grip Deadlifts (empty bar) 4 Hang Muscle Snatches (empty bar) 3 Power Snatches (empty bar) 5 Roll and Reach 2. Workout Prep 2 sets: 10 Double Unders 2 Power Snatch (build-in weight) Workout CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Freedom (RX’d) 10:00 Amrap 30 Double Unders 15 Power Snatch (75/55) (KG Conv: 34/25) Independence 10:00 Amrap 30 Double Unders 15 Power Snatch (55/45) (KG Conv: 25/20) Liberty 10:00 Amrap 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Strength/Accessory Mayhem Mini-Pump –Arms and Shoulders (Checkmark) 4...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges -into- 8 min AMRAP 45-second Machine 10 Alternating V-Ups 5 Deadlifts (empty-build across sets) 2. Strength Prep Heavy Single Deadlifts (10:00) 3. Workout Prep 2 sets: 10ft Sandbag Carry (build-in weight) 5 Abmat Sit ups Strength/Accessory Deadlift Build to a Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout Little Havana (Time) Freedom (RX’d) 50-40-30-20-10 Abmat Sit ups 100ft Sandbag Carry after each set (150/100)(Or Farmer Carry 70s/50s) (KG conv: 70/45 SB, 32.5/22.5 KBs/DBs) Independence 50-40-30-20-10 Abmat Sit ups 100ft Sandbag Carry after each set (100/70)(Or Farmer Carry 50s/35s) (KG conv: 45/32.5 SB, 22.5/15 KBs/DBs) Liberty 30-25-20-15-10 Abmat Sit ups 100ft Farmer Carry (light) Target time: 9-11 minutes Time cap: 15 minutes...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press Build to a Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout Biscayne Bay (Time) Freedom (RX’d) 30/24 Calorie Air Bike 40 Wall Balls (14/10) 30 Wall Balls (20/14) 20 Wall Balls (30/20) 30/24 Calorie Air Bike (KG conv: WB1 6/4, WB2 9/6, WB3 14/9) Independence 24/19 Calorie Air Bike 32 Wall Balls (14/10) 24 Wall Balls (20/14) 16 Wall Balls (30/20) 24/19 Calorie Air Bike (KG conv: WB1 6/4, WB2 9/6, WB3 14/9) Liberty 20/16 Calorie Air Bike 30 Air Squats 20 Wall Ball Thrusters (light) 10 Wall Balls (light) 20/16 Calorie Air Bike Target time: 10-12 minutes Time cap: 15 minutes Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more