CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 20 Banded Side Steps 10 Banded Good Mornings -into- 3 sets 5 Single Arm Dumbbell Bench (each) 3 Inch Worms 5 Suitcase Deadlifts (each) 5 Dead Bugs 2. Workout Prep 2 sets: 5 Dumbbell Bench Press 5 Dumbbell Deadlifts *Build-in weight Workout “No one should be alone on Christmas” (AMRAP – Rounds and Reps) Freedom (RX’d) 12:00 AMRAP 10 Dumbbell Bench Press (50s/35s) 10 Dumbbell Deadlifts (50s/35s) (KG conv: 22.5/15 DBs) Independence 12:00 AMRAP 10 Dumbbell Bench Press (35s/25s) 10 Dumbbell Deadlifts (35s/25s) (KG conv: 15/10 DBs) Liberty 12:00 AMRAP 10 Dumbbell Bench Press (light) 10 Dumbbell Deadlifts (light) Target number of Rounds: 9+ Rounds Minimum number of Rounds before scaling: 7 Rounds Accessory/Core Core Work (Checkmark) 3 sets: 30 Heel Taps (each side) 30 GHD Russian Twist...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 Rounds of Rowling Penalty is Burpees over Rower (Max penalty reps=5) 2. Workout Prep 2 sets: 15-second Sprints! *Practice ramping up the rower and then settle into a pace around the 6-8 second mark. -rest 2:00 between- Workout “HELP ME….I’M FEELING” (Part A) (Time) Freedom (RX’d) Part A: For Time: Max Effort, 500m Row -Rest till 10:00, then Part B- Independence No Change to Workout Liberty Part A: For Time: Max Effort, 300m Row -Rest till 10:00, then Part B- Target time: 1:20-1:30/1:35-1:50 Time cap: 2:30/3 minutes “HELP ME….I’M FEELING” (Part B) (AMRAP – Rounds and Reps) Freedom (RX’d) Part B: Death by Shuttle Runs * Each shuttle run = 25 feet down + 25 feet back (50 feet total) Independence No Change to Workout Liberty Part B: Death by Shuttle Runs (25ft)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “Blast this Christmas Music, It’s joyful and triumphant” (2 Rounds for time) Freedom (RX’d) 20 Squat Snatch (95/65) 30/24 Calorie Air Bike 40 Toes to bar -rest 5 minutes- 40 Toes to bar 30/24 Calorie Air Bike 20 Squat Snatch (95/65) (KG conv: 43/29) Independence 20 Squat Snatch (75/55) 25/20 Calorie Air Bike 30 Toes to bar -rest 5 minutes- 30 Toes to bar 25/20 Calorie Air Bike 20 Squat Snatch (75/55) (KG conv: 34/25) Liberty 20 Dumbbell Snatch (light) 20/16 Calorie Air Bike 20 Hanging Knee Raises -rest 5 minutes- 20 Hanging Knee Raises 20/16 Calorie Air Bike 20 Dumbbell Snatch (light) Target time each set: 6:00-7:00 Time cap each set: 9 minutes Cooldown/Mobility Mobility (No Measure) 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 Workout “Cheer up dude. It’s Christmas” (4 Rounds for time) Freedom (RX’d) 4 sets 50 Double Unders 10 Burpee Pull Ups 50 Double Unders 3 Burpee Bar Muscle Ups -rest 3:00 between sets- Independence 4 sets 35 Double Unders 7 Burpee Pull Ups 35 Double Unders 2 Burpee Bar Muscle Ups -rest 3:00 between sets- Liberty 4 sets 50 Single Unders 10 Up Down + Ring Row 50 Single Unders 3 Up Down + Jumping pull Up -rest 3:00 between sets- Target time each set: 3:15 – 4 minutes Time cap each set: 5 minutes Cooldown/Mobility Mobility (No Measure) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll lats (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Front Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Overhead Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Workout Metcon (Time) Freedom (RX+) 3 Rounds 400m Run/Row 21 Russian Swings (53/35) 12 Reverse Lunges (53/35) Independence (RX) 3 Rounds 350m Run/Row 21 Russian Swings (35/26) 12 Reverse Lunges (35/26) Liberty 3 Rounds 300m Run/Row 21 Russian Swings (light) 12 Reverse Lunges Target time: 10-12 minutes Time cap: 15 minutes Aim for unbroken sets for KB swings and reverse lunges. The transitions from movement to movement should be as clean as possible, especially for those rowing. The make it or break it points in the workout are transitions, breaks, and pace for the run/row. Make sure to run/row HARD. Cooldown/Mobility Mobility...Read more