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 (Distance) “BikeErg Intervals” 4x (1 Min Mod (75-80 RPM)/1 Min Hardest (105-110 RPM)) 4 Min Easy Recovery “Spin” 2 Min Mod (85 RPM) 2 Min Hard (85-95 RPM) 2 Min Harder (95 RPM) 2 Min Hardest (95-100 RPM) 5 Min Easy Recovery “Spin” 6x (30 Sec Sprint (115+ RPM), 60 Sec Easy Recovery)) Total: 34 Min Workout Two (Time) Ratatouille Freedom (RX’d) For Time: 150 Kettlebell Swings (53/35) *Every time you stop, break, put the kettlebell down, perform 10 Burpee to Bar (6in)* (KG Conv 24/16) Independence For Time: 150 Kettlebell Swings (35/26) Every time you stop, break, put the kettlebell down, perform 8 Burpee to Bar (6in) (KG Conv 16/12) Liberty For Time: 100 Russian Kettlebell Swings (light) Every time you stop, break,...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Eclairs Freedom (RX+) Teams of 2 60 Bench Press (135/85) (split as needed) 800m Run (together) 40 Bench Press (155/100) (split as needed) 800m Run (together) 20 Bench Press (185/115) (split as needed) 800m Run (together) Independence (RX) Teams of 2 60 Bench Press (115/75) 600m Run (together) 40 Bench Press (135/85) 600m Run (together) 20 Bench Press (155/95) 600m Run (together) Liberty Teams of 2 40 Dumbbell Bench Press (light) 300m Run (together) 30 Dumbbell Bench Press (light) 300m Run (together) 20 Dumbbell Bench Press (light) 300m Run (together) Target time: 16-18 minutes Time cap: 25 minutes Bench is split 1:1, so hit your sets accordingly. Sub 90/70 Cal Bike if needed for run. Use a Barbell, Use Dumbbell, Spot your partner, settle in, and grind it out. Coodown/Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Weighted Pull-ups (5×3-5 Reps) Russian KB Swings (5×10) Mobility (No Measure) 1 min seal pose 1 min bicep stretch on wall 1 min tricep lacrosse ball smash (each side) Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutesFreedom (RX+) For time: 66 Dumbbell Overhead Lunge (50/35) 50 Alternating Single Dumbbell Step-up (50/35) (24/20) 50 Strict Handstand Push-ups 200′ Handstand Walk * Score is reps completed at the Open 10-minute time cap. Independence (RX) For time 66 Dumbbell Overhead Lunge (35/25) 50 Alternating Single Dumbbell Step-ups (35/25)(20/16) 35 Strict Handstand Push-ups OR 50 Kipping Handstand Push Ups 100′ FarmersWalk (35s/25s) Liberty For time 66 Single Dumbbell Walking (light) 50 Alternating Box Step Ups (20/16) 50 Bar Push Ups 100′ FarmersWalk (light)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean + Front Squat (6x(3+2)) Building to Moderate Weight as extended warm up Workout (Time) Baguette Freedom (RX+) Teams of 2 6 sets (each/1:1) 50 Double Unders 10 Front Squats (135/95) 5 Power Cleans (135/95) Independence (RX) Teams of 2 6 sets (each/1:1) 35 Double Unders 10 DB Front Squats (35/25) 5 DB Power Cleans (35/25) Liberty Teams of 2 6 sets(each/1:1) 50 Single Unders 10 Dumbbell Squats (light) 5 Dumbbell Power Cleans (light) Target time each set: sub 1 minute 30 seconds Time cap each set: 2 minutes This is a hard pace workout. Come out at 85-90% so you can sustain your rounds. Rest is short, so don’t burn yourself out early. Use the same bar or set of dumbbells for the workout. Mobility (No Measure) 1:00 Barbell Quad Smash (each side) 1:00 Couch Stretch (each side) 1:00...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (8×5, Building up to last 3 sets at 75%) Front Squat (8×5, Building up to last 3 sets at 75%) Workout (Time) Cream Cheese Danish Freedom (RX+) For Time: 10-9-8-7-6-5-4-3-2-1 Sumo Deadlift High Pull (95/65) 15 Wall Balls (20/14) Independence (RX) For Time: 10-9-8-7-6-5-4-3-2-1 Sumo Deadlift High Pull (75/55) 12 Wall Balls (20/14) Liberty For Time: 10-9-8-7-6-5-4-3-2-1 Kettlebell Sumo Deadlift High Pull (light) 10Wall Balls (14/10) Target time: 10-12 minutes Time cap: 15 minutes Start out steady and begin to pick up the pace in the back half. We’re looking a weight that we can control for unbroken reps. Slow is Smooth and Smooth is Fast! Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more