CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Gala (3 Rounds for time) Freedom (RX’d) Teams of 2 3 sets (each/1:1) 15-10-5 Handstand Push Ups *50ft Sled Push (4×45/3×45) (Or 25ft Dumbbell Front Rack Walking Lunge (50s/35s)) after each set of Handstand Push-ups* (KG conv: Sled 80/60, DBs 22.5s/15s) Independence Teams of 2 3 sets (each/1:1) 12-8-4 Handstand Push Ups (50ft Sled Push (3×45/2×45) (Or 25ft Dumbbell Front Rack Walking Lunge (35s/25s)) after each set of Handstand Push ups) (KG conv: Sled 60/40, DBs 15s/10s) Liberty Teams of 2 3 sets (each/1:1) 15-10-5 Dumbbell Push Press (light) (50ft Sled Push (2×45/1×45) (Or 25ft Walking Lunge, unweighted) after each set of Handstand Push ups) (KG conv: Sled 40/20)) Target time each set: 3 – 3:30 Time cap each set: 4 minutes Total workout cap: 24 minutes Cooldown/Mobility Mobility (No Measure) 1 min forward fold (wide legs) 1 min seal pose...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Red Delicious (Time) Freedom (RX’d) 100 Double Unders 50 Thrusters (45/35) 200 Single Unders 50 Thrusters (45/35) 100 Double Unders (KG conv: Thrusters 20/15) Independence 75 Double Unders 35 Thrusters (45/35) 150 Single Unders 35 Thrusters (45/35) 75 Double Unders (KG conv: Thrusters 20/15) Liberty 50 Double Unders 30 Dumbbell Thrusters (light) 100 Single Unders 30 Dumbbell Thrusters (light) 50 Double Unders Target time: 10-12 minutes Time cap: 15 minutes Strength/Accessory Mayhem Mini-Pump – Bike and Biceps (Checkmark) 4 Rounds 10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality 10 DB Spider Curls @ moderate weight – maintain quality -Rest 1 min b/t rounds- Cooldown/Mobility Mobility (No Measure) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Snatch Every Minute (10:00) 5 Power Snatch – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout Golden Delicious (Time) Freedom (RX’d) Teams of 2 10-9-8-7-6-5-4-3-2-1 (each) 50ft Shuttle Runs * Each shuttle run is 25 feet down + 25 feet back (50 feet total) Independence No Change to Workout Liberty 10-8-6-4-2 Shuttle Runs Target time: 10-12 minutes Time cap: 15 minutes Strength/Accessory Mayhem Mini-Pump –Triceps (Checkmark) 4 Rounds 12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality 15 Single Arm Standing Tricep Extension w/ band -Rest 1 min b/t rounds- Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 5 Bench Press x 5 sets @65% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout McIntosh (Time) Freedom (RX’d) 2 rounds 40/32 Calorie Row 30 Jumping Split Lunges 5 Rope Climbs (Or 20 Strict Pull Ups) Independence 2 rounds 32/24 Calorie Row 24 Jumping Split Lunges 4 Rope Climbs (Or 16 Strict Pull Ups) Liberty 2 rounds 25/20 Calorie Row 20 Step-Back Lunges 10 Zombie Rope Climbs (Or 30 Ring Rows) Target time: sub 12 minutes Time cap: 16 minutes Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Bicep Wall Stretch ()Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 5 Back Squat x 5 sets @65% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Honeycrisp (AMRAP – Rounds and Reps) Freedom (RX’d) 15:00 AMRAP 10 Toes to Bar 25ft Handstand Walk (Or 3 Wall Walks) 10 Hang Power Cleans (95/65) (KG conv: HPC 43/29) Independence 15:00 AMRAP 8 Toes to Bar 15ft Handstand Walk (Or 2 Wall Walks) 8 Hang Power Cleans (95/65) (KG conv: HPC 43/29) Liberty 15:00 AMRAP 10 Hang Knee Raises 25ft Bear Crawl 10 Hang Dumbbell Cleans (light) Target number of Rounds: 7+ Rounds Minimum number of Rounds before scaling: 5 Rounds 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