CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (16 Rounds for time) Baby Ruth Freedom (RX’d) Every minute (16:00) 200/175m Row Independence Every minute (16:00) 175/150m Row Liberty Every minute (16:00) 150/125m Row Target TIme each set: 40-45 seconds Time Cap each set: 50 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 Interval 10x (40 Sec Seated at RPE10, High Damper, 20 Sec at RPE1-2 (Any RPM) 3 Min at RPE3 -Rest 2 Min- 8x (40 Sec at RPE10 (or 110-115 RPM), 20 Sec at RPE1-2 (Any RPM) 3 Min at RPE3 -Rest 2 Min- 6x (40 Sec at RPE10 (or 110-115 RPM), 20 Sec at RPE1-2 (Any RPM) 3 Min at RPE3 -Rest 2 Min- 4x (40 Sec at RPE10 (or 110-115 RPM), 20 Sec at...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (5 Rounds for time) Ham Porter Freedom (RX+) Teams of 2 5 sets 8/7 Calorie Bike Each 20 Burpee Pull-Ups 8/7 Calorie Bike Each -Rest 3:00 between sets- Independence (RX) Teams of 2 5 sets 6/5 Calorie Bike Each 16 Burpee Pull-Ups 6/5 Calorie Bike Each -Rest 3:00 between sets- Liberty Teams of 2 5 sets 5/4 Calorie Bike Each 10 Burpee Jumping Pull Ups 5/4 Calorie Bike Each -Rest 3:00 between sets- Target time each set: 3:30-4:00 Time cap each set: 5 minutes Bike Intervals should be hard. Break up the burpee pull ups to stay fresh. Aim for repeatable, high intensity rounds throughout! Mobility Mobility (No Measure) 1 min lying 90/90 hip stretch (each side) 1 min overhead elbow grab tricep stretch (each side) 1 min tricep lacrosse ball smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift Deadlift 7×5, Last 2 Sets at 75% * rest 2:00 between lifts * Workout Workout (Time) Benny and The Beast Freedom (RX+) 18-15-12-9-6-3 Sumo deadlift high pulls (95/65) Box Jump Overs (24/20) Independence (RX) 18-15-12-9-6-3 Sumo deadlift high pulls (75/55) Box Jump Overs (20/16) Liberty 18-15-12-9-6-3 Kettlebell Sumo deadlift high pulls (light) Box Step ups (24/20) Target time: 10-12 minutes Time cap: 15 minutes Don’t be surprised that this combination spikes your heart rate. Look to set a moderate pace and manage from coming out the gate too fast. Once you wrap up the round of 12 it’s time to let it rip. If you’re jumping, be intentional as your legs start to tire out. 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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press Shoulder Press 8×5, Last 3 Sets at 75% * rest 2:00 between lifts * Bench Press Bench Press 8×5, Last 3 Sets at 75% * rest 2:00 between lifts * Workout Workout (Time) Yeah-Yeah Freedom (RX+) 7 rounds 7 Push Press (95/65) 7 Burpee over Bar 49 Double Unders Independence (RX) 7 rounds 7 Push Press (75/55) 5 Burpee over Bar 35 Double Unders Liberty 7 rounds 7 Dumbbell Push Press (light) 7 Up Downs 49 Single Unders Target time: 11-13 minutes Time cap: 16 minutes Come out steady on Round 1 and try to settle in to that pace for the remaining 6. Ideally, we’re looking at one round every 90 seconds. It’s a shoulder burner, so do your best to prevent burnout and fatigue from hitting you on the rope. Mobility Mobility (No Measure) 1 min forward...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Toes to Bar: Week 1 Day 1 (Checkmark) Advanced: 5 sets (10:00) 8-10 Kip Swings 5-8 Strict Toes to Bar Intermediate: 5 sets (10:00) 6-8 Kip Swings 5-8 Strict Knee Raise + Extension Beginner: 5 sets (10:00) 5 Kip Swings (Stand on tiptoes if needed) 5-8 Strict Hanging Knee Raise Workout Workout (Time) You’re Killing me, Smalls Freedom (RX+) Every 3:00 (7 sets) 12/10 Calorie Bike or 150m Run 12 GHD’s Or V-Ups 9 Front Squats (135/95) Independence (RX) Every 3:00 (7 sets) 10/8 Calorie Bike or 100m Run 10 V-Ups 9 Front Squats (115/80) Liberty Every 3:00 (7 sets) 8/7 Calorie Bike or 50m Run 12 Sit Ups 9 Dumbbell Front Squats (light) Target time each set: 1:30-1:45 Time cap each set: 2 minutes Moderate to high intensity workout. Bike should be hard pace and the sit ups...Read more