CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row (slow-moderate pace) -into- 8:00 AMRAP 20-second Jump Rope 10 Roll and Reach 10 Iron Cross 10 Scorpions 2. Workout Prep 1 set 5/4 Calorie Row (at workout pace) 10 Single Unders Workout Pavlova (AMRAP – Rounds and Reps) Freedom (RX’d) 20:00 AMRAP 25/20 Calorie Row 100 Single Unders Independence 20:00 AMRAP 20/16 Calorie Row 75 Single Unders Liberty 20:00 AMRAP 16/13 Calorie Row 50 Single Unders (OR Line Hops) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 Rounds Skills and Drills Strict Pull-up Progression – Week 5 Day 1: (Checkmark) Advanced: 3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets -into- 3 sets of 8-10 negative pull-ups (lower yourself down from the top position...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 2 sets (empty bar) 5 Clean Grip Deadlifts 5 High Pulls 5 Hang Muscle Cleans 5 2in Drops – into – 2 sets (empty bar) 2 Power Cleans 2 Hang Power Cleans (below the knee) 2 Hang Power Cleans 2. Strength Prep 1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean – Complex is completed unbroken – Workout up to heavy complex in 10-12 minutes 3. Workout Prep 2 sets: 3 Dumbbell Deadlifts 3 Hang Dumbbell Power Cleans 3 Dumbbell Push Press 5/4 Calorie Air Bike *Build in weight Strength/Accessory 3 Position Power Clean (Ground, Below Knee, Hang) 1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean – Complex is completed unbroken – Workout up to heavy complex in...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Mayhem for Mustard Seed Ranch We are inviting you and your community to join other Mayhem athletes across the world for year 7 of our online competition in support of Mustard Seed Ranch. To learn more, please visit mayhemnation.com/pages/mayhem-for-mustard-seed Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s with Hip Halo Warmup -into- 3 sets 1 min Air Bike 5 Snatch Push Press 5 Overhead Squats * Start with a PVC Pipe and progress to an empty barbell 2. Strength Prep 1 Snatch Push Press + 1 Overhead Squat – Work up to a heavy complex in 10-12 minutes 3. Workout Prep 2 sets: 3 Toes to Bar 2 Burpee Box Jump Overs Strength/Accessory Snatch Push Press + Overhead Squat 1 Snatch Push Press + 1 Overhead Squat – Work up to a heavy complex in 10-12 minutes...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (4 Rounds for calories) Let There Be Rock Freedom (RX’d) 4 sets 3:00 AMRAP 15 Toes to Bar (or GHD’s) 10 Bench Press (155/95) Max Calorie Row (Or Ski Erg) -rest 1:30 between sets- (KG conv: 70/43) Independence 4 sets 3:00 AMRAP 12 Toes to Bar (or GHD’s) 10 Bench Press (135/85) Max Calorie Row (Or Ski Erg) -rest 1:30 between sets- (KG conv: 61/39) Liberty 4 sets 3:00 AMRAP 10 Hanging Knee Raises (or Sit ups) 10 Dumbbell Bench Press (light) Max Calorie Row (Or Ski Erg) -rest 1:30 between sets- Target Calories: 25/20+ Calories Minimum Calories before scaling: 18/13 Calories 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) Bike Erg Interval Part 1: 6 Sets 3 Min at RPE6-7, 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) 4 Rounds for Time Freedom (RX+) 800m Run (together) 20 Burpee Box Overs (20/24) 10 DB Squat Cleans (45/35) Independence (RX) 800m Run (break up evenly) 20 Burpee Box Overs (20/24) 10 DB Squat Cleans (35/25) Liberty 600m Run (break up evenly) 20 Up/Down Step Ups (20/16) 10 DB Power Cleans (light)Read more