CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Pendlay Row 5×10 Building up to a moderate weight *Complete on a 2:30 clock* Push-ups 5×8-12 *Complete on a 2:30 clock* Workout Workout (Time) Roy Kent + Jamie Tartt Freedom (RX+) 5 Sets: 12/10 Calorie Air Bike or 200m Run 4 Wall Walks 12/10 Calorie Air Bike or 200m Run -rest 2:00 between sets- Independence (RX) 5 Sets: 10/8 Calorie Air Bike or 150m Run 3 Wall Walks 10/8 Calorie Air Bike or 150m Run -rest 2:00 between sets- Liberty 5 Sets: 8/7 Calorie Air Bike or 100m Run 4 Inch Worms 8/7 Calorie Air Bike or 100m Run -rest 2:00 between sets- Target time each set: 1:30-1:50 Time cap each set: 2:30 Use round run as a trial for repeatable efforts. Make adjustments to speed up or slow down for following rounds. Look for touch and go reps on wall...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (5 Rounds for time) Roy Kent + Jamie Tartt Freedom (RX’d) 5 Sets: 12/10 Calorie Air Bike 4 Wall Walks 12/10 Calorie Air Bike -rest 1:1 between sets- Independence 5 Sets: 10/8 Calorie Air Bike 3 Wall Walks 10/8 Calorie Air Bike -rest 1:1 between sets- Liberty 5 Sets: 8/7 Calorie Air Bike 4 Inch Worms 8/7 Calorie Air Bike -rest 1:1 between sets- Target time each set: 1:30-1:50 Time cap each set: 2:30 Skills and Drills Strict Pull-up Progression – Week 1 Day 1: (Checkmark) Advanced: 1 set of Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip) -into- 3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible) – Rest 1:00 between sets Intermediate: 1 set Max Effort Dead Hang (hold on to the pull-up bar...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Snatch Push Press + Overhead Squat 8×2 Snatch Grip Push Press + 1 Overhead Squat *Complete on a 2:00 Clock Shoulder to Overhead + Front Squat 8×2 Push Press + 1 Front Squat *Complete on a 2:00 Clock Workout Workout (2 Rounds for reps) Ted Lasso Freedom (RX+) 2 sets: 6:00 AMRAP 3x48ft Shuttle Runs 10 Pull-ups 3x48ft Shuttle Runs 15 V-ups -Rest 3:00 between sets- * One shuttle run = 24 feet down + 24 feet back. Each full shuttle run of 48 feet counts as one rep in score. Independence (RX) 2 sets: 6:00 AMRAP 3x48ft Shuttle Runs 8 Pull-ups 3x48ft Shuttle Runs 10 V-ups -Rest 3:00 between sets- * One shuttle run = 24 feet down + 24 feet back. Each full shuttle run of 48 feet counts as one rep in score. Liberty 2 sets: 6:00 AMRAP...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Snatch Push Press + Overhead Squat 3 Snatch Grip Push Press + 1 Overhead Squat: – Work up to a heavy complex in 10-12 minutes Workout Workout (2 Rounds for reps) Ted Lasso Freedom (RX’d) 2 sets: 6:00 AMRAP 3x50ft Shuttle Runs 10 Pull-ups 3x50ft Shuttle Runs 15 V-ups -Rest 3:00 between sets- * One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score. Independence 2 sets: 6:00 AMRAP 3x50ft Shuttle Runs 8 Pull-ups 3x50ft Shuttle Runs 10 V-ups -Rest 3:00 between sets- * One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score. Liberty 2 sets: 6:00 AMRAP 3x50ft Shuttle Runs 10 Ring Rows 3x50ft Shuttle Runs 15 Sit ups -Rest 3:00...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Distance) NSYNC Freedom (RX’d) 20 sets 30-seconds Max Distance Row 30-second Rest Independence No Change to Workout Liberty No Change to Workout Target Distance: 2400/1750m+ Minimum Distance before scaling: 2000/1400m Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (Distance) BikeErg: Part 1: LT + Part 2: CNS Part 1: 2 Sets 2 Min at RPE7 -1 Min Rest- 1 Min at RPE8 *Rest 2 Min between sets. Total: 22 Min Optional Part 2 (Recommended) 5 Sets (Damper 8-10): 10 Sec Standing at RPE9, Rest 10 Sec 10 Sec Standing at RPE9, Rest 10 Sec 10 Sec Standing at RPE9.5, No Rest 10 Sec Seated at RPE10 *Rest 2 Min between sets. This workout can alternatively be done on another machine or as a...Read more