CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets 20 Plate Hops 10 Step ups 5 Kipping Knee Raises 5 Pike Push-ups 10 Toe Touches 2. Workout Prep -with a partner- 1 set: 5 Box Jump Overs (each) 5 Synchro Toes to Bar 5 Handstand Push-ups (each) Workout Metcon (Time) “Cheeseheads” Freedom (RX+) Teams of 2 100 Box Jump Overs (24/20) 50 Synchro Toes to Bar 100 Handstand Push-ups 50 Synchro Toes to Bar 100 Box Jump Overs (24/20) Individual Option: 50 Box Jump Overs (24/20) 50 Toes to Bar 50 Handstand Push-ups 50 Toes to Bar 50 Box Jump Overs (24/20) Independence (RX) 75 Box Jump Overs (20/16) 35 Synchro Toes to Bar 75 Handstand Push-ups 35 Synchro Toes to Bar 75 Box Jump Overs (20/14) Individual Option: 40 Box Jump Overs (24/20) 40 Toes to...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (3 Rounds for distance) “Lake Monona” Freedom (RX+) 5 min AMRAP 40/32 Calorie Row Max Distance Dumbbell Farmers Carry (35/50) -@8:00- 5 min AMRAP 800M Run Max Distance Single- Arm Overhead Walk (35/50) -@16:00- 5 min AMRAP 40/32 Calorie Assault Bike or 34/26 Cal Echo Max Distance Body Weight Alternating Lunges Independence (RX) 5:00 AMRAP 32/24 Calorie Row Max Distance Dumbbell Farmers Carry (20/35) @8:00 5:00 AMRAP 600M run Max Distance Single-Arm Overhead Walk (20/35) @16:00 5:00 AMRAP 32/25 Calorie Assault Bike or 26/20 Echo Bike Max Distance Body Weight Alternating Lunges Liberty 3 sets (every 8 minutes) 5:00 AMRAP 24/20 Calorie Row Max Distance Dumbbell Farmer Carry (moderate) Target number of distance each set: Workout 1: 300ft + Workout 2: 200ft + Workout 3: 300ft + Minimum distance before scaling: 100ft Cooldown Warm-up (No Measure) 1 min foot smash...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Or Banded 7’s -into- 3 sets: 3 Strict Press (empty bar) 3 Push Press (empty bar) 5 Bar Facing Up Downs :30 Sec Jump Rope 2. Workout Prep 1 set: 5 Push Press 2 Burpee Over Bar 10 Double Unders Workout Metcon (Time) “Bucky the Badger” Freedom (RX+) 7 rounds 7 Push Press (95/65) 7 Burpee over Bar 49 Double Unders Independence (RX) 7 rounds 7 Push Press (75/55) 5 Burpee over Bar 35 Double Unders Liberty (Scaled) 7 rounds 7 Dumbbell Push Press 7 Up Downs 49 Single Unders Target time: 11-13 minutes Time cap: 16 minutes Accessory Hamstring Ring Curls (4 sets: 10 reps) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets Focus: Set up a set of...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “President James Madison” Freedom (RX+) 2 Rounds 50/40 Calorie Assault (Or 40/32 Calorie Echo) 40 Wall Balls (14/20) 30 GHD’s (Or 30 V-Ups) 20 Chest to Bars Independence (RX) 2 Rounds 40/32 Calorie Assault (Or 34/26 Calorie Echo) 35 Wall Balls (14/20) 25 GHD’s (Or 25 V-Ups) 15 Chest to Bars (Or 20 Pull-ups) Liberty (Scaled) 2 Rounds 30/24 Calorie Row 30 Wall Balls 30 Sit Ups 20 Jumping Pull-ups Target time: 16-18 minutes Time cap: 22 minutes Accessory Double DB Standing Bent Over Row (4 sets: 15 reps ) *Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets Focus: Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Run (easy pace) -into- 6 min amrap: 2 Power Cleans (empty bar – build across) 2 Push Press 2 Clean and Jerks 3 World’s Greatest Stretch (each side) 2. Workout Prep 2 sets: 50m Run (workout pace) 4 Clean and Jerks (touch and go, build in weight) Workout Metcon (Time) “Madison, Wisconsin” Freedom (RX+) 5 sets (Every 3:30) 200m Run 12 Clean and Jerks (135/95) ** Touch and Go ** Independence (RX) 5 sets (Every 3:30) 200m Run 12 Clean and Jerks (95/65) Liberty 5 sets (Every 3:30) 150m Run 12 Dumbbell Clean and Jerks Target time each set: 1:30-1:50 Time cap each set: 2 minutes Accessory Flat Bench DB Chest Fly (4 sets: 12 reps) *Rest 1:00-1:30 b/t sets *Build to a light/moderate weight. Stay the same and...Read more