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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×1, Build to a heavy single * Rest 2:00 between sets * Shoulder Press 8×1, Build to a heavy single * Rest 2:00 between sets * High Box Jumps (Distance) Find a Max Height Box Jump Workout Workout (Checkmark) Lamborghini Independence (RX) Every minute (15:00) Min 1: 175/150m Row Min 2: 15 Push Ups Min 3: 12 Dumbbell Step Ups (35/25)(20/16) Liberty Every minute (15:00) Min 1: 150/125m Row Min 2: 10 Bar Push Ups Min 3: 12 Step Ups Target time each set: 30-40 seconds Time cap each set: 45 seconds This workout is mainly about volume accumulation with an elevated heart rate. Don’t feel the need to blow yourself up. Aim to finish each of the 5 intervals at roughly the same time for each movement. If you move beyond 45 seconds in a round, scale that...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Front Squat 8×1, Build to a heavy single * Rest 2:00 between sets * Back Squat 8×1, Build to a heavy single * Rest 2:00 between sets * Workout Workout (AMRAP – Rounds and Reps) McLaren Independence (RX) 12:00 min AMRAP 200m Run 3 Power Snatches (115/75) 6 Overhead Squats (115/75) Liberty 12:00 min AMRAP 150m Run 3 Power Clean (light) 6 Front Squats (light) Target number of Rounds: 5+ rounds Minimum number of Rounds before scaling: 4 rounds Start with a pace you plan to hold each round. Snatch/Clean weight should be touch and go, squats should be unbroken. This workout is all about consistency and smooth, clean reps. Take a deep breath and set up before grabbing your barbell. Mobility Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hang Power Clean + Clean 8x(1+1), only build to a moderate weight. 1 RMs are coming. *Rest on a 1:30 Clock* Workout Mayhem Classic Chipper (Time) Independence (RX) 25 Burpee Box Get Over (24/20) 40/32 Calorie Bike or 500m Run 20 Stick Sit Ups 10 Bar Muscle-Up (Or 20 Chest to Bar) 20 Stick Sit Ups 40/32 Calorie Bike or 500m Run 25 Burpee Box Get Over (24/20) Liberty 25 Up Down Box Get Over (24/20) 30/24 Calorie Bike or 400m Run 25 Sit Ups 20 Jumping Pull Ups 25 Sit Ups 30/24 Calorie Bike or 400m Run 25 Up Down Box Get Over (24/20) * Target time: 20-22 minutes * Time cap: 25 minutes This is a longer workout. Come out with a moderate pace. You’ll want to save some energy for the muscle ups/chest to bar. Do your best...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Which Wich Freedom (RX’d) For time: 45x25ft Shuttle Run 30 Bench Press (135/95) 15 Wall Walks (KG conv: 61/43) Independence For time: 45x25ft Shuttle Run 30 Bench Press (115/80) 10 Wall Walks (KG conv: 52/36) Liberty For time: 30x25ft Shuttle Run 30 Dumbbell Bench Press (light-moderate) 15 Inch Worms Target TIme: 13-15 minutes Time Cap: 18 minutes 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) 5x (10 Sec at RPE9 (or 110+ RPM), 50 Sec at RPE1-2 (Any RPM) 2 Min at RPE3 (or 75 RPM) 5x (30 Sec at RPE7 (OR 100-105 RPM), 30 Sec at RPE5 (OR 85-90 RPM) 2 Min at RPE3 (or 75 RPM) 5x (20 Sec...Read more