CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 5 sets x 3 Bench Press @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Eiffel Tower (5 Rounds for time) Freedom (RX’d) 5 sets: 5 Shuttle Runs 1 Handstand Walk (25ft) (or 2 Wall Walks) 5 Shuttle Runs 1 Handstand Walk (25ft) (or 2 Wall Walks) 5 Shuttle Runs -rest 1:1 between sets- * Each shuttle run is 25 feet down + 25 feet back (50 feet total) Independence 5 sets: 5 Shuttle Runs 1 Handstand Walk (15ft) (or 2 Wall Walks) 5 Shuttle Runs 1 Handstand Walk (15ft) (or 2 Wall Walks) 5 Shuttle Runs -rest 1:1 between sets- *Each shuttle run is 25 feet down + 25 feet back (50 feet total) Liberty 5 sets: 5 Shuttle Runs 1 Bear Crawl (25ft) 5 Shuttle Runs 1 Bear Crawl (25ft)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 5 sets x 3 Back Squats @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Big Ben (Time) Freedom (RX’d) 4 Rounds 15/12 Calorie Air Bike 15 Toes to Bar 100ft Sandbag Carry (150/100) (Or Farmer Carry 70s/50s) 5 Bar Muscle Ups (KG conv: 70/45 SB, 32.5/22.5 DBs) Independence 4 Rounds 12/10 Calorie Air Bike 12 Toes to Bar 100ft Sandbag Carry (100/70) (Or Farmer Carry 50s/35s) 3 Bar Muscle Ups (KG conv: 45/32.5 SB, 22.5/15 DBs) Liberty 4 Rounds 10/8 Calorie Air Bike 10 Hanging Knee Raises 100ft Farmer Carry (moderate) 5 Jumping Chest to Bar Target time: 12-14 minutes Time cap: 16 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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 5 sets x 3 Deadlifts @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Leaning Tower of Pisa (AMRAP – Rounds and Reps) Freedom (RX’d) 7:00 AMRAP 7 Hang Power Snatch (95/65) 7 Box Jump Overs (30/24) (KG conv: 43/29) Independence 7:00 AMRAP 7 Hang Power Snatch (75/55) 7 Box Jump Overs (24/20) (KG conv: 34/25) Liberty 7:00 AMRAP 8 Hang Dumbbell Snatch (light) 8 Box Step ups (24/20) Target number of Rounds: 7+ Rounds Minimum number of Rounds before scaling: 5 Rounds Gymnastics Gymnastics: Chest to Bar Prep (Day 1) (Checkmark) 5 minutes of Intro/Cues cue 1: Jump from right under the rig cue 2: Press down on the rig to activate the shoulder and back muscles cue 3: Think “bring the rig to you” instead of you to the rig cue...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym Closed Sunday. Gym is Closed. (No Measure) Go outside for a walk, bike, run. Get your groceries for the week and meal prep. Do some light mobility and yoga. Prepare yourself for the week ahead!Read more

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