CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Reverse Lunge 5×6/6. Reps can alternate or you can do all 6 per side before switching legs. Use barbells or dumbbells. *Complete on a 2:30 Clock *Superset with banded low rows 5×10 Workout Workout (Time) Pour Some Sugar on Me Freedom (RX+) 5 Sets (1 set every 2:30) 8x40ft Shuttle Runs 12 Front Squats (135/95) * Each shuttle run rep = 20ft down, 20ft back (40ft total) Independence (RX) 5 Sets (1 set every 2:30) 8x40ft Shuttle Runs 12 Front Squats (115/80) Liberty 5 Sets (1 set every 2:30) 6x40ft Shuttle Runs 12 Dumbbell Front Squats (light) Target time each set: sub 1:30 Time cap each set: 2 minutes Aiming for repeatable and sustainable efforts. Do your best to get to the bar and pick it up quickly following your shuttle runs. Score is slowest round. Mobility Mobility (Checkmark) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift Deadlift 5×3 5 sets x 3 Deadlifts @80% of 1RM * Complete a set on the 2 minutes * Workout Workout (5 Rounds for time) Pour Some Sugar on Me Freedom (RX’d) 5 Sets (1 set every 2:30) 8x50ft Shuttle Runs 12 Front Squats (135/95) (KG conv: 61/43) * Each shutle run rep = 25ft down, 25ft back (50ft total) Independence 5 Sets (1 set every 2:30) 8x50ft Shuttle Runs 12 Front Squats (115/80) (KG conv: 52/36) Liberty 5 Sets (1 set every 2:30) 6x50ft Shuttle Runs 12 Dumbbell Front Squats (light) Target time each set: sub 1:30 Time cap each set: 2 minutes Mobility Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Pull-ups 7×3 *Complete on a 2:00 Clock Deadlift 7×3, Last 2 Sets at 80% *Complete on a 2:00 Workout Workout (Time) Thunderstruck Freedom (RX+) 7 Rounds 10 Hand Release Push Ups 10 Dumbbell Snatches (50/35) 10 Toes to Bar 10 Wall Balls (20/14) Independence (RX) 7 Rounds 7 Hand Release Push Ups 7 Dumbbell Snatches (50/35) 7 Toes to Bar 7 Wall Balls (20/14) Liberty 5 Rounds 10 Bar Push Ups 10 Dumbbell Snatches (light) 10 Hanging Knee Raises 10 Wall Balls Thrusters (light) Target time: 13-15 minutes Time cap: 20 minutes Use the first round as a trial to see if you can maintain your pace throughout. Aim for quick transitions and unbroken movements. Dig deep in rounds 6-7. Mobility (No Measure) Mobility (Checkmark) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Pull-ups 7×3 *Complete on a 2:00 Clock Workout Workout (Time) Thunderstruck Freedom (RX+) 7 Rounds 10 Hand Release Push Ups 10 Dumbbell Snatches (50/35) 10 Toes to Bar 10 Wall Balls (20/14) Independence (RX) 7 Rounds 7 Hand Release Push Ups 7 Dumbbell Snatches (50/35) 7 Toes to Bar 7 Wall Balls (20/14) Liberty 5 Rounds 10 Bar Push Ups 10 Dumbbell Snatches (light) 10 Hanging Knee Raises 10 Wall Balls Thrusters (light) Target time: 13-15 minutes Time cap: 20 minutes Mobility (No Measure) Mobility (Checkmark) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout (Distance) “I guess what I’m trying to say is, I’m very thankful that all your Thanksgivings sucked” Freedom (RX’d) Every 2:00 (10 sets) 20-second Max Calorie Air Bike *Stay on the bike and pedal slowly until the next 2:00. **Scored by total calories Independence No Change to Workout Liberty No Change to Workout Target Calories every 20-seconds: 8+ 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 Main Workout: 5 Min at RPE6, 90 Sec Rest 15 Sec at RPE8, 1 Min at RPE2 30 Sec at RPE8, 1 Min at RPE2 4 Min at RPE6, 90 Sec Rest 45 Sec at RPE8, 1 Min at RPE2 60 Sec at RPE8, 1 Min at RPE2 3 Min at RPE6, 90 Sec...Read more