CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds 20 Banded Side to Side Step 10 Banded Glute Bridges 10 PVC Pass Throughs -into- 6:00 Amrap 5 Front Squats (empty bar/slow and controlled) 4 Broad Jumps 5 Push Press (empty bar) 2. Strength Prep 2 Front Squat + 1 Push Press + 1 Push Jerk – Work up to a heavy complex in 10-12 minutes 3. Workout Prep 2 sets: 2 Power Cleans (build in weight) 2 Box Jumps (build in height) Strength/Accessory Front Squat + Push Press + Push Jerk 2 Front Squats + 1 Push Press + 1 Push Jerk – Work up to a heavy complex in 10-12 minutes – Workout Workout (AMRAP – Rounds and Reps) ”Ciders mulling, turkey’s turkeying, yams are yamming.” Freedom (RX’d) 7:00 AMRAP 3 Power Cleans (185/125) 5 Box Jumps (30/24) (KG conv: 83/56...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×5 Reps. Last 4 sets at 70% 1 RM * Complete a set on a 2:00 clock * Shoulder Press 8×5 Reps. Last 4 sets at 70% 1 RM * Complete a set on a 2:00 clock * Workout Workout (Time) “I’m gonna take a nap. Turkey makes me sleepy.” Freedom (RX+) 10 Thrusters (135/95) 100 Double Unders 8 Thrusters (135/95) 80 Double Unders 6 Thrusters (135/95) 60 Double Unders 4 Thrusters (135/95) 40 Double Unders 2 Thrusters (135/95) 20 Double Unders Independence (RX) 10 Thrusters (115/80) 75 Double Unders 8 Thrusters (115/80) 60 Double Unders 6 Thrusters (115/80) 45 Double Unders 4 Thrusters (115/80) 30 Double Unders 2 Thrusters (115/80) 15 Double Unders (KG conv: 52/36) Liberty 10 Dumbbell Thrusters (light) 100 Single Unders 8 Dumbbell Thrusters 80 Single Unders 6 Dumbbell Thrusters 60 Single Unders 4 Dumbbell...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×5 Reps. Last 4 sets at 70% 1 RM * Complete a set on a 2:00 clock * Shoulder Press 8×5 Reps. Last 4 sets at 70% 1 RM * Complete a set on a 2:00 clock * Workout REGIONALS 16.3 (Time) Freedom (RX’d) 104 Wall Ball Shots (20/14 lb) 52 Pull-Ups (KG conv: 9/6 WB) Note: our version does not have the 6-minute time cap of the original workout and also females can throw to 9 feet.“ You can’t have Thanksgiving without Turkey” REGIONALS 16.3 Freedom (RX+) 104 Wall Ball Shots (20/14 lb) 52 Pull-Ups Independence (RX) 80 Wall Ball Shots (20/14 lb) 40 Pull-Ups Liberty 2 rounds 30 Wall Balls (light) 20 Ring Rows Target time: 7-9 minutes Time cap: 11 minutes Mobility (No Measure) Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Believe Freedom (RX’d) For time: 75 Double Unders 9 Sandbag Cleans (150/100)(Or Power Cleans (185/125) 75 Double Unders 7 Sandbag Cleans (150/100)(Or Power Cleans (185/125) 75 Double Unders 5 Sandbag Cleans (150/100)(Or Power Cleans (185/125) 75 Double Unders (KG conv: 70/45 SB, 83/56 PC) Independence 50 Double Unders 9 Sandbag Cleans (100/70)(Or Power Cleans (155/105) 50 Double Unders 7 Sandbag Cleans (100/70)(Or Power Cleans (155/105) 50 Double Unders 5 Sandbag Cleans (100/70)(Or Power Cleans (155/105) 50 Double Unders (KG conv: 45/32.5 SB, 70/48 PC) Liberty 75 SIngle Unders 12 Sandball Slams (light)(Or Dumbbell Cleans (light) 75 Single Unders 10 Sandball Slams (light)(Or Dumbbell Cleans (light) 75 Single Unders 8 Sandball Slams (light)(Or Dumbbell Cleans (light) 75 Single Unders Target Time: 7-9 minutes Time Cap: 14 minutes Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Reps) Freedom (RX+) Every 1:30 (16 sets) 10/12 Calorie Bike Max Clean (125/185) Independence (RX) Every 1:30 (16 sets) 10/12 Calorie Bike Max Snatch (95/135) Liberty (Scaled) Every 1:30 (16 sets) 8/10 Calorie Assault Bike (7/9 Calorie Echo Bike) Max Alt DB Snatch TARGET SCORE Target Reps Each Set 3-5 Alternate Rounds with Partner Hit the bike hard. Slow down, take a deep breath, and hit smooth clean singles. Mobility Mobility (No Measure) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side)Read more