CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) BikeErg Lactate Threshold 6x (2 Min 30 Sec at RPE3 (or 70-75 RPM), 30 Sec at RPE10) -Rest 2 Min- 6x (2 Min 30 Sec at RPE5 (or 75-80 RPM), 30 Sec at RPE10) -Rest 2 Min- 6x (2 Min 30 Sec at RPE6 (or 80-85 RPM), 30 Sec at RPE10) Total: 52 Min Workout Two (Time) Grandmaster’s Contest of Champions Freedom (RX’d) For Time: 100/80 Calorie Assault Bike (80/65 Calorie Echo) 100 Single Arm Dumbbell Push Press (50/35) (KG conv: 22.5/15) Independence For Time: 90/75 Calorie Assault Bike (70/60 Calorie Echo) 100 Single Arm Dumbbell Push Press (35/25) (KG conv: 15/10) Liberty For Time: 75/60 Calorie Bike Erg 75 Single Arm Dumbbell Push Press (light) Target time each set: 10-12 minutes Time...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Gamma Radiation Freedom (RX+) Partner 800m Run (Together) 100 Kettlebell Swings (70/53) (split as needed) 600m Run (together) 75 Kettlebell Swings (70/53) (split as needed) 400m Run (together) 50 Kettlebell Swings (70/53) (split as needed) 200m Run (together) Independence (RX) Partner 800m Run (Together) 100 Kettlebell Swings (53/35) (split) 600m Run (together) 75 Kettlebell Swings (53/35) (split) 400m Run (together) 50 Kettlebell Swings (53/35) (split) 200m Run (together) Liberty 800m Run (together) 40 Russian Kettlebell Swings (light) (split) 600m Run (together) 30 Russian Kettlebell Swings (light) (split) 400m Run (together) 20 Russian Kettlebell Swings (light) (split) 200m Run (together) Target time: 17-19minutes Time cap: 25minutes This workout is about moving steady and sweating. Moderate pacing on the run and break up the KB swings to keep it fast. Think of it as an easier intensity day moving into the weekend....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 8×3, Building up to 2 Sets at 65-75%. *Use these lighter days to build up your hook grip for heavier cleans later in the cycle. Workout (Time) Mean Green Rage Machine Freedom (RX+) Partner Workout: 50/40 Calorie Row 50 Push ups 50/40 Calorie Row 100 Shoulder to Overhead (115/80) 50/40 Calorie Row 50 Push ups 50/40 Calorie Row *Split reps/calories as needed* Independence – Partner Workout (RX) 40/32 Calorie Row 40 Push ups 40/32 Calorie Row 100 Shoulder to Overhead (95/65) 40/32 Calorie Row 40 Push ups 40/32 Calorie Row Liberty – Partner Workout 30/24 Calorie Row 30 Bar Push ups 30/24 Calorie Row 60 Dumbbell Push Press (light) 30/24 Calorie Row 30 Bar Push ups 30/24 Calorie Row Target time: 16-18 minutes Time cap: 22 minutes Consistent and moderate effort with a strategic rep scheme with your partner. Make...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Split Jerk 10×2, Last 3 Sets at @65-75% of 1RM * Rest 90 seconds between sets Push Press 10×2, Last 3 Sets at @65-75% of 1RM * Rest 90 seconds between sets Bench Press 10×2, Last 3 Sets at @65-75% of 1RM * Rest 90 seconds between sets Workout (Time) Don’t Make Me Angry Freedom (RX+) 4 rounds 10 Right Arm Dumbbell Cleans (70/50) 10 Left Arm Dumbbell Cleans (70/50) 20 Box Jump Overs (24/20) Independence (RX) 4 rounds 10 Right Arm Dumbbell Cleans (50/35) 10 Left Arm Dumbbell Cleans (50/35) 20 Box Overs (24/20) Liberty 4 rounds 10 Right Arm Dumbbell Cleans (light) 10 Left Arm Dumbbell Cleans (light) 20 Box Step ups (20/16) Target time: 6-8 minutes Time cap: 12 minutes Smooth and steady from the start. Aim for similar round times throughout. Dumbbell cleans are an odd movement....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean 10×3, Last 3 Sets of Cleans@65-75% of 1RM Clean * Rest 90 seconds between sets Power Clean 10×3, Last 3 Sets of Cleans@65-75% of 1RM Clean * Rest 90 seconds between sets Workout (Time) Hulk Smash Freedom (RX+) 6 Sets (Every 3:00) 14/11 Calorie Bike or 300m Run 7 Thrusters (115/80) Independence 6 Sets (Every 3:00) 12/10 Calorie Bike or 250m Run 7 Thrusters (95/65) Liberty 6 Sets (Every 3:00) 10/8 Calorie Bike Erg or 200m Run 7 Dumbbell Thrusters (light) Target time each set: 55-70 seconds Time cap each set: 90 seconds This is a moderate to high intensity workout with the intent of keeping rounds constant throughout. Look for a pace you can maintain 5-10 seconds for all 6 rounds. The goal is a work/rest ratio of 1:1, if you’re taking more than 90 seconds adjust your calories...Read more