CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 7×5, Last 2 Sets at 80% *Rest on a 2:00 clock* Workout Shoulder Press 7×5, Last 2 Sets at 80% *Rest on a 2:00 clock* Triathlon (Time) Freedom (RX+) 1600m Run 2000m/1800m Row 4000m/3200m Bike Independence (RX) 1200m Run 1600m/1400m Row 3200m/2800m Bike Liberty 1000m Run 1500m/1250m Row 3000m/2500m BikeTarget time: 22-25 minutes Time cap: 30 minutes If you want to finish in the target time you’re looking at a pace for each component of 7:20-8:20. Transition smoothly from one component to the next. Take advantage of your strongest area to add some time in the bank. Mobility Mobility (No Measure) 1 min foam Roll Quads 1 min foot smash with Lacrosse ball (each side) 30-sec single leg down dog (each side – focus on calf stretch)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean + Push Jerk 2 Power Cleans + 1 Push Jerk x 10 sets, Last 5 at 65% *Complete a set every 1:30 * Workout Workout (AMRAP – Reps) Cameron Frye Freedom (RX+) Every 5:00 (3 sets) 30/24 Calorie Bike or 500m Run Max Unbroken Handstand Push Ups Independence (RX) Every 5:00 (3 sets) 24/20 Calorie Bike or 400m Run Max Unbroken Handstand Push Ups Liberty Every 5:00 (3 sets) 20/16 Calorie Bike or 300m Run Max Unbroken Push Ups Target number of reps each set: Kipping HSPU: 10+ Reps Strict HSPU: 5+ Reps Minimum number of reps before scaling: Kipping HSPU: 6 Reps Strict HSPU: 3 Reps Aim to keep the time on the bike within +/- 5 seconds. Don’t burn out your shoulders on the first two sets, save some for Round 3. Skills and Drills Toes-To-Bar 3...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Snatch + Overhead Squat 2 Squat Snatch + 1 Overhead Squat x 10 sets, Last 5 at 70% * Complete a set every 1:30 * Workout Workout (5 Rounds for time) “Bueller..? Bueller..? Bueller..?” Freedom (RX+) Every 3:00 (5 sets) 60 Double Unders 10 Double Dumbbell Snatches (2×50/35) Independence (RX) Every 3:00 (5 sets) 45 Double Unders 10 Double Dumbbell Snatches (2×35/25) Liberty Every 3:00 (5 sets) 50 Single Unders 8 Double Dumbbell Clean and Jerks (light) Target time each set: 1:00-1:15 Time cap each set: 1:30 Try to keep your heart rate down so you can get right into the snatches. We’re looking for consistent sets throughout. Drop the hips and use your legs as much as you can on the db snatches. Save your shoulders! Mobility Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 7×5, Last 2 Sets at 80% Workout Skills and Drills Workout (Time) Ferris Bueller’s Day Off Freedom (RX+) 21-15-9 Thrusters (95/65) Burpee Over Bar Chest to Bar Independence (RX) 21-15-9 Thrusters (75/55) Burpee over Bar Pull-ups Liberty 21-15-9 Dumbbell Thrusters (light) Up Downs Jumping Pull-ups Target time: 5-7 minutes Time cap: 10 minutes This workout looks like Fran, feels like Fran, but you should pace this slower than Fran. Try and move at a reasonable pace that allows consistent flow within the time domains. Toes to Bar (Checkmark) Toes to Bar: Week 2, Day 1 Advance: 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 Alternative Option: 5...Read more

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