CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×1-2. Build up to a heavy single or double. *Complete on a 2:00 Clock* Shoulder Press 8×1-2. Build up to a heavy single or double. *Complete on a 2:00 Clock* Workout Workout (Time) Baked Potato Freedom (RX+) 10 Rounds 16 Single DB Alternating Reverse Lunges (50/35) 2 Wall Walks Independence (RX) 10 Rounds 16 Single DB Alternating Reverse Lunges (35/25) 2 Wall Walks Liberty 10 Rounds 12 Single Dumbbell Alternating Step Back Lunges (light) 2 Inch Worms Target time: 9-11 minutes Time cap: 16 minutes Low reps means it’s time to enter the pain cave. Establish a pace early and don’t let go. Reps should be unbroken, so select a weight and wall walk variation that allow it. If you need a break, use the transitions to catch your breath before you go. Mobility Mobility (Checkmark) 1 min lying...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Snatch 10×1. Build to a Heavy Single * complete on a 1:30 clock * Power Snatch 10×1. Build to a Heavy Single * complete on a 1:30 clock * Workout Workout (Time) Potato Chips Freedom (RX+) 2000/1750m Row or 5000/4400m Bike *Every 2:00 (including 0:00) perform 15/12 Push Ups Independence (RX) 1750/1500m Row or 4400/3750m Bike *Every 2:00 (including 0:00) perform 12/10 Push Ups Liberty 1200/1000m Row or 3000/2500m Bike *Every 2:00 (including 0:00) perform 10/8 Bar Push Ups Target time: 9-11 minutes Time cap: 16 minutes Keep the transitions between movements quick. You should be off the rower/bike when the clock beeps so you can immediately start your push ups. If push ups are taking longer than 20-25 seconds, you should scale. Mobility (No Measure) Mobility (Checkmark) 1 min couch stretch (each side) 1 min twisted cross (each side) 30...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (8 Rounds for time) Thai Curry Freedom (RX’d) Every 2:00 (8 sets) 12 Box Jump Overs (24/20) 16 Wall Ball Sit Ups (20/14) (KG conv: 9/6 WB) Independence Every 2:00 (8 sets) 12 Box Jump Overs (20/16) 16 Wall Ball Sit Ups (14/10) (KG conv: 6/4 WB) Liberty Every 2:00 (8 sets) 12 Box Step Ups (20/16) 16 Sit Ups Target Time Each set: 50-60 seconds Time Cap Each Set: 75 seconds 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 Lactate Threshold 3 Sets 4 Min at RPE5 (or 75-80 RPM) 1 Min at RPE7 (or 95-105 RPM) *No rest between sets. 2 Min at RPE3 (or 75 RPM) 4x (12 Sec at RPE9, 48 Sec at RPE1-2 (Any RPM)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Partner Workout (Time) Nashville Hot Freedom (RX+) 25:00 AMRAP 2 Rope Climbs (Or 8 pull ups) 10/8 Calorie Row 100′ Walking Lunge (35s/25s) Independence (RX) 25:00 AMRAP 1 Rope Climb (or 4 pull ups) 8/7 Calorie Row 100′ Walking Lunge (25s/15s) Liberty 25:00 AMRAP 8 Jumping Pull Ups 8/7 Calorie Row 100′ Walking Lunges Partners can alternate as needed. Don’t sprint this, settle in early at a lighter pace, let your heart rate elevate, and work on building endurance. Mobility Mobility (No Measure) 1 min couch stretch (each side) 1 min twisted cross (each side) 30 sec bicep stretch on wall (each sideRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×1-2, Last 2 Sets at 80% Workout Workout (Time) Mango Habanero Freedom (RX+) 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (50s/35s) – 10/8 Calorie Bike or 100m Run after each set – *Repeat from October 7, 2021 Independence 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (35s/25s) -9/7 Calorie Bike or 100m Run after each set – Liberty 10:00 Amrap 5 Up Downs 10 Dumbbell Deadlifts (light) 10/8 Calorie Bike or 100m Run Target time: 12-14 minutes Time cap: 16 minutes Come out with a pace on the burpee deadlifts that is sustainable. Match your bike/run intensity so that you can maintain that pace. This workout is front loaded, so rounds will get faster. Remember that you finish with the bike or run! Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more