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

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 Workout Coat of Many Colors (5 Rounds for reps) Freedom (RX’d) 5 sets :45 on/:15 off Air Bike Calories Wall Walks Air Bike Calories Sandbag Cleans (100/70) Or Power Cleans (135/95) Recovery Jog (KG conv: 45/32.5 SB, 61/43 PC) * Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored. Independence 5 sets :45 on/:15 off Air Bike Calories Wall Walks Air Bike Calories Sandbag Cleans (70/50) (Or Power Cleans (95/65) Recovery Jog (KG conv: 32.5/22.5 SB, 43/29 PC) Liberty 5 sets :45 on/:15 off Air Bike Calories Inch Worms Air Bike Calories Dumbbell Cleans (light) Recovery Jog Target number of reps each set: Air Bike Calories: 15/12+ Calories Wall Walks: 6+ Reps Sandbag Cleans: 10+ Reps Minimum number of reps before scaling: Air Bike Calories: 12/9 Calories Wall Walks: 4 Reps Sandbag Cleans: 7...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#Freedom (RX’d) 27-21-15-9 Calorie Row Thrusters (95/65) (KG conv: 43/29) Details about specific age group divisions can be found here: games-assets.crossfit.com/s3fs-public/CFGOpen2015_EventPDF_15_5_Rj2sw8Na195xa.pdf Independence 27-21-15-9 Calorie Row Thrusters (75/55) (KG conv: 34/25) Liberty 21-15-9-6 Calorie Row Dumbbell Thrusters (light) Target time: Men: 8-10 minutes Women: 9-11 minutes Time cap: 15 minutes Strength/Accessory Mayhem Mini-Pump – Leg Day (Checkmark) 4 Rounds 10 Single Leg DB Hip Thrust (each side) @ moderate weight 12 Barbell Romanian Deadlift @ moderate weight – maintain quality -Rest 1 min b/t rounds- Cooldown/Mobility Mobility (No Measure) 1 min couch stretch (each side) 1 min pigeon pose (each side) 1 min quad...Read more