CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 3 Deadliftx 7 sets, Last 1at 90% 1 RM * Complete a set Two Minutes * Workout (AMRAP – Reps) Nachos Freedom (RX+) 5 sets 2:00 AMRAP 16 Single Dumbbell Lunge (50/35) 12 Toes to Bar Max Calorie Assault Bike or Row in remaining time -1 min rest between sets- Independence (RX) 5 sets 2:00 AMRAP 16 Single Dumbbell Lunge (35/25) 8 Toes to Bar Max Calorie Assault Bike or Row in remaining time -1 min rest between sets- Liberty 5 sets 2:00 AMRAP 16 Lunges 10 Hanging Knee Raises Max Calorie Assault bike or Row in remaining time -1 min rest between sets- Target number of Calories (total): 80/65+ Minimum number of Calorie (total) before scaling: 60/48 Constant effort through the lunges and toes to bar. T2B reps should be done in 2 sets or less. The goal is...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Snatch High Hang, Above the Knee, Floor * 1 High Hang Snatch + 1 Hang Snatch + 1 SnatchEvery 90 Seconds for 8 Rounds -Use lightweight that can be cycled smoothly Workout (Time) Funnel Cake Freedom (RX+) 5 sets: 300m Run or 300m/250m Row 8 Burpee Box Jump Overs (24/20) -Rest 90 secondsbetween sets- Independence (RX) 5 sets: 300m Run or 300m/250m Row 6 Burpee Box Jump Overs (24/20) Rest 90 seconds between sets Liberty 5 sets: 200m Run or 200/175m Row 6 Up Down + Box Step Up (20/16) Rest 90 seconds between sets Target time each set: 1:20-1:40 Time cap each set: 2 minutes The Run/Row should be roughly 60 seconds with the burpees taking 40-50 seconds. Don’t hit the run/row so hard you need a break before starting the burpees. Fast, but repeatable, sets. Mobility (Checkmark)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 3 Bench Press x 8 sets, Last 2 at 90% 1 RM * Complete a set Two Minutes * Shoulder Press 3 Shoulder Press x 8 sets, Last 2 at 90% 1 RM * Complete a set Two Minutes * Push Press 3 Push Press x 8 sets, Last 2 at 90% 1 RM * Complete a set Two Minutes * Workout (Time) Hot Dog and Fries Freedom (RX+) 5 rounds 12 Kettlebell Swings (53/35) 12 Kettlebell Goblet Squats (53/35) 60 Double Unders Independence (RX) 5 rounds 12 Kettlebell Swings (35/25) 12 Kettlebell Goblet Squats (35/25) 40 Double Unders Liberty 5 rounds 10 Russian Kettlebell Swings (light) 10 Kettlebell Goblet Squats (light) 50 Single Unders Target time: 8-10 minutes Time cap: 12 minutes Steady pacing throughout. The weight should be light enough that your rounds are unbroken. Attemptdouble unders...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Time) “BikeErg Lactate Intervals” 4800m at RPE3 -Rest 1 Min- 3200m at RPE4 -Rest 1 Min- 1600m at RPE5 -Rest 2 Min- 8x (100m at RPE9, 30 Sec at RPE1-2) Workout Two (5 Rounds for time) Mr. Turner Freedom (RX’d) 5 Sets 10 Dumbbell Deadlifts (2×50/35) 100ft Single Arm Dumbbell Overhead/Single Arm Dumbbell Front Rack Hold (50ft/switch) 10 Dumbbell Deadlifts (2×50/35) -rest 1:1 between sets- (KG conv: DB 22.5/15, 50ft = 15m) Independence 5 Sets 10 Dumbbell Deadlifts (2×35/25) 100ft Single Arm Dumbbell Overhead/Single Arm Dumbbell Front Rack Hold (50ft/switch) 10 Dumbbell Deadlifts (2×35/25) Rest 1:1 between sets (KG conv: DB 15/10, 50ft = 15m) Liberty 5 Sets 10 Kettlebell Sumo Deadlifts (light) 100ft Single Arm Kettlebell Carry (50ft/switch) 10 Kettlebell Sumo Deadlifts (light)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) Minkus Freedom (RX+) Teams of 2 2000/1750m Row 100 Pull-ups 1500/1300m Row 100 GHD’s (Or 100 Stick Sit ups) 1000/850m Row 100 Push Ups 500/400m Row Independence (RX) Teams of 2 1750/1500m Row 75 Pull-ups 1250/1100m Row 100 Stick Sit ups 1000/850m Row 75 Push Ups 500/400m Row Liberty Teams of 2 500/400m Row 75 Ring Rows 500/400m Row 75 Sit ups 500/400m Row 75 Bar Push Ups 500/400m Row Target time: 24-26 minutes Time cap: 30 minutes This workout is a long grind. Make sure to communicate with your partner to stay fresh and avoid burnout. The row to pull up section is tough. Don’t be afraid to dial back the reps or movement there. Have fun with your partner and enjoy a slow, Saturday sweat sesh. Coodown/Mobility (No Measure) 1 min seal pose 1 min bicep stretch...Read more