CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Front Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Overhead Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Workout Metcon (Time) Freedom (RX+) 3 Rounds 400m Run/Row 21 Russian Swings (53/35) 12 Reverse Lunges (53/35) Independence (RX) 3 Rounds 350m Run/Row 21 Russian Swings (35/26) 12 Reverse Lunges (35/26) Liberty 3 Rounds 300m Run/Row 21 Russian Swings (light) 12 Reverse Lunges Target time: 10-12 minutes Time cap: 15 minutes Aim for unbroken sets for KB swings and reverse lunges. The transitions from movement to movement should be as clean as possible, especially for those rowing. The make it or break it points in the workout are transitions, breaks, and pace for the run/row. Make sure to run/row HARD. Cooldown/Mobility Mobility...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Fairy Bread (Time) Freedom (RX’d) 3 rounds 500/450m Row 50’ Handstand walk 25 GHD’s (25 V-Ups) Independence 3 rounds 500/450m Row 25’ Handstand walk (or 10 Handstand Shoulder Taps) 20 GHD’s + 6in Riser (25 V-Ups) Liberty 3 rounds 300/250m Row 50’ Bear Crawl 25 Sit Ups Target Time: 11-13 minutes Time Cap: 16 minutes Workout Option 2 Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint BikeErg Lactate Threshold + CNS and VO2 Max (Distance) 5 Min at RPE3, 2:00 at RPE5 -Rest 90 Sec- 4:30 at RPE3, 1:45 at RPE5.5 -Rest 75 Sec- 4 Min at RPE3, 1:30 at RPE6 -Rest 60 Sec- 3:30 at RPE3, 1:15 at RPE6.5 -Rest 45 Sec- 3min at RPE3, 1:00 at RPE7 -Rest 30 Sec- 2:30 at RPE3, 45sec at RPE7.5...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep Set 1: 10 Ring Rows 3 Inch Worms 10 Dynamic Squat Stretch Set 2: 3 Strict Pull Ups 5 Push Ups 7 Air Squats Workout Tim Tam (Time) Freedom (RX’d) Run 1000m 10 Rounds of “Strict Cindy” 5 Strict Pull Ups 10 Push Ups 15 Air Squats Run 1000m Independence Run 1000m 10 Rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Run 1000m Liberty Run 800m 10 Rounds 5 Jumping Pull Ups 8 Bar Push Ups 12 Air Squats Run 800m Target time: 19-21 minutes Time cap: 30 minutes Option 1: Gymnastics Skill Work Strict Pull-up: Week 5 Day 2 (Checkmark) Advanced: Partner up for some fun! 4 sets x 3 reps of Weighted Strict Pull Ups [Go up in weight each round] -rest...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Face Pulls 10 Banded Glute Bridges -into- 3 sets: 5 Deadlifts (empty bar – build across sets) 10 Deadbugs 5 inch Worms 2. Strength Prep 5 sets x 1 Deadlift @90% of 1RM *Complete 1 set every 2:00 3. Workout Prep Take a few minutes to build up to your top weight in 4-5 sets. Practice a few wall walks while building. Strength/Accessory Deadlift 5 sets x 1 Deadlifts @90% of 1RM * Complete a set on the 2 minutes Workout Moreton Bay Bug (Time) Freedom (RX’d) Teams of 2 12 Wall Walks 24 Power Cleans (115/80) 10 Wall Walks 20 Power Cleans (135/95) 8 Wall Walks 16 Power Cleans (155/105) 6 Wall Walks 12 Power Cleans (185/125) 4 Wall Walks 8 Power Cleans (205/135) 2 Wall Walks 4 Power...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 5 Back Squats (empty bar (build across) 10-second Hollow Hold 10 Walking lunge Steps 5 Low Box Jumps 2. Workout Prep 2 sets 2 Back Squats (build in weight) 4 Walking Lunge steps 1 Box Jump (build in height) Workout Fairy Bread (Time) Freedom (RX’d) 3 rounds 10 Back Squats (205/135) 100ft Walking Lunge 10 Box Jumps (30/24) (KG conv: 93/61) Independence 3 rounds 10 Back Squats (165/115) 100ft Walking Lunge 10 Box Jumps (24/20) (KG conv: 75/52) Liberty 3 rounds 10 Back Squats (light) 50ft Walking Lunge 10 Box Step Ups (20/16) Target time: 7-9 minutes Time cap: 12 minutes Strength/Accessory Mayhem Mini-Pump – Upper Body Posterior (Checkmark) 4 Rounds 10 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality RPE 7 12 Barbell Skull Crushers...Read more