CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7 sets x 1 Deadlift, Last 2 @ 80-90% of 1RM * Rest 2:00 between sets * Strict Deficit Handstand Push-ups 8 Sets: 50-60% reps of Max Unbroken Reps (SHSPU) -The prescribed deficit is 4” for men and 2” for women. -Record your score as your highest set. Comment with reps in each set- Workout (Time) Blimpie Independence (RX) 50 Wall Balls (14/10) 20 Toes to Bar 40/32 Calorie Row or 400m Run 20 Toes to Bar 50 Wall Balls (14/10) (KG conv: WB 6/4) Liberty 30 Wall Ball Thrusters (light) 30 Hanging Knee Raises 30/24 Calorie Row or 300m Run 30 Hanging Knee Raises 30 Wall Ball Thrusters (light) Target time: sub 12 minutes Time cap: 16 minutes Break things up to stay fresh as you head into the next movement. Try to use the clock to keep your...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8 sets x 1 Bench Press, Last 4 Sets @ 80-90% of 1RM *rest 2:00 between sets* Shoulder Press 8 sets x 1 Press, Last 4 Sets @ 80-90% of 1RM *rest 2:00 between sets* High Box Jumps (Distance) 8 sets x 3 High Box Jumps *4-6” below max height for 1 rep Workout Workout (AMRAP – Reps) Firehouse Subs Independence (RX) 4 Sets: 3:00 AMRAP 15 Ring Rows (Or Bent Over Dumbbell Rows) 15 Dumbbell Bench (35s/25s) Max Single Dumbbell Box Step Ups (35/25) (24/20) -rest 2:00 between sets- Liberty 4 Sets: 3:00 AMRAP 10 Ring Rows (Or Bent Over Dumbbell Rows) 10 Dumbbell Bench (light) Max Box Step Ups (20/16) -rest 2:00 between sets- Target number of reps each set: 25+ steps Minimum number of reps before scaling: 16 steps Try to finish your row and bench...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Pistols: Week 5 (Checkmark) All Levels: practice the full pistol. Aim for 5 sets of 5-6 reps on each leg. Advanced: No Assistance Intermediate: Change plates under heels, hold a weight in front of chest, or pistol to a band Beginner: Use a box, band, or Pull up rig. It may be helpful to hold a plate or weight in front of chest. Using change plates (2.5/5/10lbs) under heels can help with mobility. Alternative Option: 5 sets 10 Back rack Step Back Lunges (each) 10 Elevated Heel Squats Strict Weighted Chin up 5 sets x 2 Strict Weighted Chin-ups Workout Workout (Time) Jimmy John’s Independence (RX) 3 rounds: 10/8 Calorie Bike or 150m Run 9 Deadlifts (155/105) 6 Bar Facing Burpees -rest 3:00- 3 rounds: 6 Bar Facing Burpees 9 Deadlifts (155/105) 10/8 Calorie Bike or 150m Run Liberty...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat (8 sets x 1 In the Pause Back Squat, Last 4 Sets @ 80-90% of 1RM * Rest 2:00 between sets *) Front Squat (8 sets x 1 In the Pause Front Squat, Last 4 Sets @ 80-90% of 1RM * Rest 2:00 between sets *) Workout Workout (Time) Jersey Mike’s Independence (RX) 200m Run 18-15-12-9-6-3 Shoulder to Overhead (95/65) Liberty 150m Run 18-15-12-9-6-3 Dumbbell Push Press (light) Target time: sub 10 minutes Time cap: 15 minutes Start off slower than you intend to finish. As you hit the round of 12, speed it up. Control your heart rate on the run so you’re able to sustain overhead reps. Overhead should be stable, full lock out, mid line stable. Use a weight you can lock it in! Mobility (No Measure) Mobility (Checkmark) 1 min lying 90/90 hip stretch (each side) 1 min overhead...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Havarti – “Death by Burpees” Freedom/Independence Every 1:00 for as Long as Possible 1 Rep in the first minute 2 Reps in the second minute 3 Reps in the third minute etc. Score = last round successfully completed + reps into the next round. Liberty: Death By Up Downs Target Round: 14+ Minimum Round before scaling: 10 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 3 Sets 1 Min at RPE7 (Highest RPM) 2 Min at RPE5 (Middle RPM) 1 Min at RPE3 (Lowest RPM) *No rest between sets. -Rest 1 Min- 40 Sec at RPE7 (or 85-95 RPM), 20 Sec at RPE1-2 (Any RPM) 30 Sec at RPE8 (or 95-105 RPM), 30 Sec...Read more