CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) “They’ve ruined Cranberry Day.” Freedom (RX+) Teams of 2 4 sets: 60 Dumbbell Box Step Ups (50s/35s)(24/20) (split) 30 Synchro Hang Alternating Dumbbell Snatch (50/35) -rest 3:00 between sets- Independence (RX) 4 sets: 60 Dumbbell Box Step Ups (35s/25s)(24/20) 30 Synchro Hang Alternating Dumbbell Snatch (35/25) -rest 3:00 between sets- Liberty 4 sets: 60 Single Dumbbell Box Step Ups (light)(24/20) 30 Synchro Hang Alternating Dumbbell Snatch (light) -rest 3:00 between sets- Target time each set: 4-6 minutes Time cap each set: 8 minutes Use the first round to figure out a strategy on breaking up the step ups and make adjustments on pacing moving in to rounds 2-4. Communicate with your partner on the hang snatches to stay in sync. Be ready for a long one! Mobility Mobility (No Measure) 1 min tricep smash (each) 1 min overhead banded...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets: 10 Box Step Ups 10 Deadbugs 10 Hang Alternating Hang Dumbbell Snatch (light) 2. Workout Prep 2 sets: (With partner) 2 Dumbbell Box Step Ups (build in weight and height) 2 Synchro Hang Alternating Dumbbell Snatch (build in weight) Workout Workout (4 Rounds for time) “They’ve ruined Cranberry Day.” Freedom (RX’d) Teams of 2 4 sets: 60 Dumbbell Box Step Ups (50s/35s)(24/20) (split) 30 Synchro Hang Alternating Dumbbell Snatch (50/35) -rest 1:1 between sets- (KG conv: 22.5/15 DBs) Independence 4 sets: 60 Dumbbell Box Step Ups (35s/25s)(24/20) 30 Synchro Hang Alternating Dumbbell Snatch (35/25) -rest 1:1 between sets- (KG conv: 15/10 DBs) Liberty 4 sets: 60 Single Dumbbell Box Step Ups (light)(24/20) 30 Synchro Hang Alternating Dumbbell Snatch (light) -rest 1:1 between sets- Target time each set: 4-6 minutes Time...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Snatch 8×2. Build up to a light to moderate weight. *Complete on a 2:00 Clock Workout Workout (Time) “Don’t put words in people’s mouths. You put turkey in people’s mouths” Freedom (RX+) Teams of 2 Partner 1: 200/160 Calorie Air Bike Partner 2: 5 Deadlifts (225/155) 3 Wall Walks 5 Deadlifts (225/155) *Switch when the deadlift/wall walk/deadlift is complete Independence (RX) Teams of 2 Partner 1: 160/130 Calorie Air Bike Partner 2: 5 Deadlifts (185/125) 2 Wall Walks 5 Deadlifts (185/125) Liberty Teams of 2 Partner 1: 120/90 Calorie Air Bike Partner 2: 5 Dumbbell Deadlifts (moderate) 1 Wall Walk/3 Inch Worms 5 Dumbbell Deadlifts (moderate) Target time: 12-14 minutes Time cap: 16 minutes Work with your partner to establish pacing on both the biking and metcon components. Both sections shouldn’t be a sprint, but you should move with purpose....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Snatch Deadlift + Power Snatch 5 sets of: 3 Snatch Deadlift + 2 Power Snatch * Work up to a comfortable, heavy complex Workout Workout (Time) “Don’t put words in people’s mouths. You put turkey in people’s mouths” Freedom (RX’d) Teams of 2 Partner 1: 200/160 Calorie Air Bike Partner 2: 5 Deadlifts (225/155) 25ft Handstand Walk 5 Deadlifts (225/155) (KG conv: 102/70 DL) *Switch when the deadlift/handstand walk/deadlift is complete Independence Teams of 2 Partner 1: 160/130 Calorie Air Bike Partner 2: 5 Deadlifts (185/125) 1 Wall Walk + 10 Shoulder Taps + Wall Walk Down (OR 10ft Handstand Walk) 5 Deadlifts (185/125) (KG conv: 83/56 DL) Liberty Teams of 2 Partner 1: 120/90 Calorie Air Bike Partner 2: 5 Dumbbell Deadlifts (moderate) 25ft Bear Crawl 5 Dumbbell Deadlifts (moderate) Target time: 12-14 minutes Time cap: 16 minutes Mobility Mobility...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 8 min AMRAP 4 Front Squats 4 Shoulder Press 20 Single Unders 10 Alternating V-Ups 2. Workout Prep 3 sets: 2 Thrusters (Build in weight) 10 Double Unders Workout Workout (Time) “I’m gonna take a nap. Turkey makes me sleepy.” Freedom (RX’d) 10 Thrusters (135/95) 100 Double Unders 8 Thrusters (135/95) 80 Double Unders 6 Thrusters (135/95) 60 Double Unders 4 Thrusters (135/95) 40 Double Unders 2 Thrusters (135/95) 20 Double Unders (KG conv: 61/43) Independence 10 Thrusters (115/80) 75 Double Unders 8 Thrusters (115/80) 60 Double Unders 6 Thrusters (115/80) 45 Double Unders 4 Thrusters (115/80) 30 Double Unders 2 Thrusters (115/80) 15 Double Unders (KG conv: 52/36) Liberty 10 Dumbbell Thrusters (light) 100 Single Unders 8 Dumbbell Thrusters 80 Single Unders 6 Dumbbell Thrusters...Read more