CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 7×5. Establish an 5 RM for the day. Aiming for moderate to heavy weight. 70-85% *Complete on a 2:15 Clock* Front Squat 7×5. Establish an 5 RM for the day. Aiming for moderate to heavy weight. 70-85% *Complete on a 2:15 Clock* Workout Workout (3 Rounds for time) Vincent van Gogh Freedom (RX+) 800m Run -at 8:00- 30/24 Calorie Row 30 Single Arm Alternating Devil Press (50/35) 30/24 Calorie Row -at 16:00- 800m Run Independence (RX) 600m Run -at 8:00- 24/20 Calorie Row 24 Single Arm Alternating Devil Press (35/25) 24/20 Calorie Row -at 16:00- 600m Run Liberty 400m Run -at 8:00- 20/16 Calorie Row 30 Alternating Dumbbell Clean and Jerks (light) 20/16 Calorie Row -at 16:00- 400m Run TARGET SCORE Target time each set: Run 1&2: 2:30-3:30 Workout: 6-7 minutes Time cap each set: Run 1&2: 5 minutes...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Pull-ups 5xMax Reps. Score Total. *Complete on a 2:30 Clock* Split Stance DB Romanian Deadlift *Complete on a 2:30 Clock *Build to a moderate weight; stay the same or build across Focus: Holding one dumbbell and assume a slightly staggered stance. Bend at the waist. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells stopping before the upper/lower back begins to round. Split Stance DB Romanian Deadlift *Complete on a 2:30 Clock *Build to a moderate weight; stay the same or build across Focus: Holding one dumbbell and assume a slightly staggered stance. Bend at the waist. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells stopping before the upper/lower back begins to round.5×6/6 Workout Workout (AMRAP – Rounds and Reps) Michelangelo Freedom (RX+) 10 min AMRAP 20 GHD Sit Ups...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Snatch 10×3 Full Snatch. Build to a light to moderate weight. *Complete a set every 1:45* Power Snatch 10×3 Power Snatch. Build to a light to moderate weight. *Complete a set every 1:45* Workout Workout (Time) Leonardo da Vinci Freedom (RX+) For Time 21-15-9 Burpees 42-30-18 Wall Balls (20/14) Independence (RX) For Time 18-12-6 Burpees 36-24-12 Wall Ball (20/14) Liberty For Time 15-12-9 Up Downs 30-24-18 Wall Ball Thrusters (light) Target time: 7-8 minutes Time cap: 13 minutes Come out with a steady pace on your burpees, but have a strategy for the wallballs. Think big sets with short rest periods. Aim to maintain your heart rate throughout, but don’t let big breaks between sets slow you down. Try to rest 10 seconds or less between sets on the wallballs. Mobility (No Measure) Mobility (Checkmark) 1 min Barbell Quad Smash (each...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) “Hearts” Freedom (RX’d) 3 Rounds 30/24 Calorie Air Bike 20 Deficit Push Ups (4in/2in) Independence 3 Rounds 24/18 Calorie Air Bike 15 Deficit Push Ups (4in/2in) Liberty 3 Rounds 20/16 Calorie Air Bike 20 Push Ups Target Time: 7:30-9 minutes Time Cap: 12 minutes 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) Intervals: 2 Min at RPE3 (or 75RPM) 4 Min at RPE7 (or 95 RPM), 3 Min at RPE2 (Any RPM) 4 Min at RPE9 (or 100 RPM), 4 Min at RPE2 (Any RPM) 4 Min at RPE9 (or 105+ RPM), 4 Min at RPE2 (Any RPM) 4 Min at RPE9 (or 100 RPM), 4 Min at RPE2 (Any RPM) 4 Min at RPE7 (or 95 RPM), 3 Min at...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) “War” Freedom (RX+) Teams of 2 4 Rounds 1000m Run (Together) (or 1000m/850m Row – shared) 30 Single Dumbbell Synchro Lunge (50/35) 10 Burpee Chest to Bar Independence (RX) Teams of 2 4 Rounds 800m Run (Together) (800m/700m Row – shared) 30 Single Dumbbell Synchro Lunge (35/25) 10 Burpee Pull Ups Liberty Teams of 2 4 Rounds 600m Run (Together) (750m/600m Row – shared) 30 Synchro Lunge 10 Up Down to Jumping Pull Up Target time: 20-24 minutes Time cap: 28 minutes Let the slower runner set the pace for the run. Don’t blow up your pace round 1. Find your rhythm for lunges and go for unbroken. Settle in and embrace it. It’s a slow burner. Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each...Read more