CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Front Squat 7×5, Build up to a light, moderate, or heavy set *Rest on a 2:00 Clock* Back Squat 7×5, Build up to a light, moderate, or heavy set *Rest on a 2:00 Clock* Workout Workout (Time) Megatron Independence (RX) 18-15-12-9-6-3 Calorie Bike Dumbbell Deadlifts (35s/25s) Dumbbell Hang Power Cleans (35s/25s) Dumbbell Shoulder to Overhead (35s/25s) *Womens Calories (15-12-9-7-5-3) Liberty 14-12-10-8-6-4 Calorie Bike Dumbbell Deadlifts (light) Dumbbell Hang Power Cleans (light) Dumbbell Shoulder to Overhead (light) *Womens Calories (12-10-8-6-4-2) Target time: 15-17 minutes Time cap: 20 minutes Steady, moderate pace throughout. Break up the movements early when the reps are large to avoid burn out, only to turn it on when you hit the round of 9. Aim for sets of 10+ on movements if possible. 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) Pagani Freedom (RX’d) 8 Sets (1 Set every 2 Minutes) 50 Double Unders 12 Line Facing Burpees Independence 8 Sets (1 Set every 2 Minutes) 35 Double Unders 10 Line Facing Burpees Liberty 8 Sets (1 Set every 2 Minutes) 40 Single Unders 10 Up Downs Target TIme each set: 1:10-1:20 Time Cap each set: 1:30 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 Interval 2 Min at RPE3 (or 75 RPM) 5 Min at RPE7 (or 95 RPM) 3 Min at RPE3 (or 75 RPM) 4 Min at RPE7 (or 95 RPM) -Rest 2 Min- 3 Sets 15 Sec at RPE10 (OR 110+ RPM), 45 Sec at RPE3 (60-65 RPM) 30 Sec at RPE10 (or...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Ferrari Independence (RX) Teams of 2 1750/1500m Row or 3500/3000m Bike 75 Handstand Push-Ups 20 back-rack lunge (135/95) (each) 20 front-rack lunge (135/95) (each) 20 overhead lunge (135/95) (each) Liberty Teams of 2 1500/1200m Row or 3000/2400m Bike 75 Push-ups or Bar Push-ups 60 Dumbbell Front rack walking lunge (light/each) Target time: 15-17 minutes Time cap: 22 minute High intensity through the rower. Aim for big sets on HSPU/Push Ups. Finish by attacking lunges. Bounce back and forth with your partner often to stay fresh once you’re off the rower! Mobility Mobility (No Measure) 1 min Seal Pose 1 min Tricep Smash (each) 1 min Foam roll glutes and IT band (each side) ​​​Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8×1, Build to a heavy single * Rest 2:00 between sets * Strict Handstand Push up Build to a max set of Handstand Push-ups (Strict) Workout Workout (Time) Bugatti Independence (RX) 4 sets 2 Rounds 12 Kettlebell Swings (35/25) 8 Toes to Bar 12 Abmat Sit Ups -Rest 1:00 between sets- Liberty 4 sets 2 Rounds 8 Russian Kettlebell Swings (light) 8 Hanging Knee Raises 8 Abmat Sit Ups -Rest 1:00 between sets- Target time each set: 2:30-3 minutes Time cap each set: 4 minutes Moderate to high intensity and extremely core intensive. It can get grippy from the swings to the toes to bar, so make sure to break if needed on the bar and hold on tight. If you’re able, go for T2B unbroken Mobility Mobility (No Measure) 1 min lying 90/90 hip stretch (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Pistols: Week 6 Day 1 (Checkmark) Advanced: Every 2 Minutes (10:00) 10-12 Pistols Intermediate: Every minute (10:00) 8-10 Pistols (plates under heels/counterweight in front) Beginner: 6-10 Pistols (to a box or using a band) Alternative Option: 3 sets 10 Alt Double Dumbbell Reverse Lunges (Front Rack) @ moderate weight Strict Weighted Chin up Strict Chin-Up: – Max Weight * Rest as needed between sets * Workout (Time) Maserati Independence (RX) For Time: 27 Box Jump Overs (24/20) 21 Clean and Jerks (75/55) 15 Squat Cleans (115/75) 9 Squat Clean Thrusters (135/95) Liberty For Time: 27 Box Step Ups and Overs (20/16) 21 Dumbbell Clean and Jerks (light) 15 Hang Dumbbell Squat Cleans (light) 9 Dumbbell Squat Clean Thrusters (light) Target time: 7-9 minutes Time cap: 12 minutes Move through movements efficiently, but not so quickly to burn out. Utilize...Read more