CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Russian Kettlebell Swing (5×10 to Moderate/Heavy Weight) *Build to a moderate weight; stay the same or build across Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing. Russian Kettlebell Swing https://youtu.be/THVaRm89i1Q Weighted Pull-ups Work up to heaviest set of 3 or lowest resistance of bands. * Rest on a 60 second Clock * Workout Metcon (Time) FreedomFreedom (RX+) 6 Rounds on a 3:00 Clock 20/16 Calorie Row or 250m Run 20 Box Overs (24/20) -Rest...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8×3 Back Squats, Build as Heavy as you would like. * Rest 2:00 between sets * Front Squat 8×3 Front Squats, Build as Heavy as you would like. * Rest 2:00 between sets * Workout Workout (Time) Sesame Street Freedom (RX+) 30/24 Calorie Bike or 400m Run -into- 42-30-18 Wall Balls (20/14) GHD’s (OR V Ups) -into- 30/24 Calorie Bike or 400m Run Independence (RX) 24/20 Calorie Bike or 300m Run -into- 42-30-18 Wall Balls (14/10) Stick Sit Ups or V- Ups -into- 24/20 Calorie Bike or 300m Run Liberty 20/16 Calorie Bike or 250m Run -into- 30-20-10 Wall Ball Thruster (light) Abmat Sit-up -into- 20/16 Calorie Bike or 250m Run Target time: 11-13 minutes Time cap: 16 minutes Start off steady building throughout. Second Bike/Run should be hard! Keep the rest in wallballs minimal. Rx+ you’re going for...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Checkmark) Honor Freedom (RX’d) Every 1:00 (16:00) Minute 1: 0:30 Handstand Hold Minute 2: 10 Alternating Hang Dumbbell Snatch (50/35) Minute 3: 5 Box Jumps (30/24) (KG conv: 22.5/15 DB) Independence Every 1:00 (16:00) Minute 1: 0:20 Handstand Hold Minute 2: 10 Alternating Hang Dumbbell Snatch (35/25) Minute 3: 5 Box Jumps (24/20) (KG conv: 15/10 DB) Liberty Every 1:00 (16:00) Minute 1: 0:30 Plank Hold (elbows) Minute 2: 10 Kettlebell Swings Minute 3: 5 Box Jumps (low) Target time each station: 30-40 seconds Time cap each station: 45 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) BikeErg Lactate Threshold 5x 15 Sec Standing at RPE10 (High RPM), 30 Sec at RPE1-2 2 mMin at RPE3 (or 70-80 RPM) 4x 15...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Partner Workout (Time) Heroism Freedom (RX+) Teams of 2 3 Rounds: 100 Double Unders (each/same time) 50 GHDs, shared (Partner holds plank) 40-30-20 Deadlifts (275/185, shared) Independence (RX) Teams of 2 3 Rounds: 75 Double Unders (each/same time) 40 Stick Sit Ups 40-30-20 Deadlifts (225/155) Liberty Teams of 2 3 Rounds: 75 Single Unders (each/same time) 50 Sit ups, shared (Partner holds plank) 40-30-20 Deadlifts (light-moderate, shared) Target time: 16-18 minutes Time cap: 24 minutes This workout is shorter than most Saturdays. Use the extra time to warm up your deadlifts. This isn’t a traditional you go, I go workout. Both partners are moving up until the deadlifts. Don’t be a hero when it comes to pulling off the floor. 45 reps a piece is a lot, scale accordingly to live another day. Mobility Mobility (No Measure) 1 min Calf Smash...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Weighted Pull-ups (8×4) Work up to heaviest set of 4 or lowest resistance of bands. * Rest on a 90 second Clock * Workout Workout (Time) Sacrifice Freedom (RX+) 3 Rounds 30 Burpee Box Jump Over (24/20) 15 Front Squats (95/135) Independence (RX) 3 Rounds 25 Burpee Box Over (24/20) 15 Front Squats (75/115) Liberty 3 Rounds 20 Up Down + Step Ups (20/16) 15 Dumbbell Front Squats (light) Target time: 10-12minutes Time cap: 16minutes Use Round 1 to determine your pace for Rounds 2/3. Be steady with your squats, focus on a tight core and belly breathing in the hole. Be prepared to push the pace and get uncomfortable for your burpee box overs. 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...Read more