CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (6×5, Last Set at 65%) Slantboard VMO Air Squats (6×10, slow and controlled tempo. Slight pause at the base. Use a DB or Goblet if able.) Calf Stretch (Checkmark) :10-15 seconds per side on the rig. WOD Metcon (Time) Fitness 21-15-9 Deadlifts DB Reverse Lunges Rest 1 Minute 9-6-3 Power Cleans DB Reverse Lunges Performance 21-15-9 Deadlifts (135/95) DB Reverse Lunges (35s/25s) Rest 1 Minute 9-6-3 Power Cleans (135/95) DB Reverse Lunges (35s/25s) Compete 21-15-9 Deadlifts (185/125) DB Reverse Lunges (50s/35s) Rest 1 Minute 9-6-3 Power Cleans (185/125) DB Reverse Lunges (50s/35s) Goal: 8-12 Minutes Cap: 15 Minutes Light to moderate deadlift load, moderate to heavy clean load. Glutes, grip, and lower back have the potential to fatigue. Focus on set up.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) Fitness 5 Rounds for Time 400m Row 750mBike/300m Run Rest 3 Minutes between Rounds Performance 5 Rounds for Time 500m Row 1000m Bike/400m Run Rest 3 Minutes between Rounds Compete Same as Rx Goal: 4:30 or less each round. Do your best to set the pace in round 1 and hold each round within +/- 3/5 seconds. Improve your row timing, stroke rate, and return for efficiency. It’s a moderate run. Stay relaxed, work on stride length, and accelerate on the back 200m.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (6×5, Last Set at 70%) Bench Press (6×5, Last Set at 70%) Slant Board RDLs (6×8 with two dumbbells. Moderate Weight.) Banded Y Raises (No Measure) 6×8 with 1 second pause at top and bottom ROM. WOD Metcon (AMRAP – Reps) Fitness 200 Single Unders 30 Ring Rows Max Reps Z Press Performance AMRAP 10 150 Double Unders 40 Pull Ups Max Reps Z Press (35s/25s) Compete 250 Double Unders 50 Pull Ups Max Reps Handstand Push Ups Goal: 20+ Reps Scale Double Unders and Pull Ups so that each segment should be done before 3:00 and 6:00 respectively. Choose a variation or weight that allows 5 or more reps each set for overhead.Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (6×5, Last Set at 70%) Front Squat (6×5, Last Set at 70%) Slant Board Patrick Step Downs (Checkmark) 6×6/6 WOD Metcon (AMRAP – Reps) Fitness AMRAP 12 2 Goblet Squats 2 Box Step Overs (24/20) 2 Up Downs After each round add 2 reps to each movement Performance AMRAP 12 2 DB Front Squats (35s/25s) 2 Box Jump/Step Overs (24/20) 2 Burpees After each round add 2 reps to each movement Compete AMRAP 12 2 Front Squats (115/75) 2 Box Jump/Step Overs (24/20) 2 Burpees After each round add 2 reps to each movement Goal: Finish the Round of 14 Light or bodyweight movements that allow for large, fast sets. You should be able to move through the round of 10 before needing breaks. Full range of motion on squat depth and burpee extension!Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym ClosedRead more