CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Prince Florian Freedom (RX’d) 15:00 Amrap 10/8 Calorie Assault Bike (or 8/6 Echo) 10 Kettlebell Goblet Squats (53/35) 10 Kettlebell Swings (53/35) (KG conv: 24/16) Independence 15:00 Amrap 8/7 Calorie Assault Bike (or 7/5 Echo) 10 Kettlebell Goblet Squats (35/25) 10 Kettlebell Swings (35/25) (KG conv: 16/11) Liberty 15:00 Amrap 7/6 Calorie Assault Bike 7 Kettlebell Goblet Squats (light) 7 Russian Kettlebell Swings (light) Target Rounds: 8+ rounds Minimum number of rounds before scaling: 6 Rounds 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) BikeErg Lactate Threshold 5 Min at RPE3 (or 75 RPM), 4 Min at RPE5 (or 80-85 RPM) 4 Min at RPE3 (or 75 RPM), 4 Min at RPE5 (or 85 RPM) 4 Min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) The Evil Queen Freedom (RX+) Teams of 2 120/90 Calorie Row 30 Power Snatch (135/95) 100/80 Calorie Row 45 Shoulder to Overhead (135/95) 80/65 Calorie Row 60 Bar Facing Burpees Independence (RX) Teams of 2 100/75 Calorie Row 30 Power Snatch (115/80) 80/65 Calorie Row 45 Shoulder to Overhead (115/80) 60/48 Calorie Row 60 Bar Facing Burpees Liberty Teams of 2 80/65 Calorie Row 30 Dumbbell Snatch (moderate) 60/48 Calorie Row 45 Dumbbell Push Press (light) 40/32 Calorie Row 60 Up Downs Target time: 22-25 minutes Time cap: 30 minutes This is a partner workout, so communicate. Split the load evenly in a manner that works for BOTH parties. It’s a long one, one rower per group, start with strong pulls each transition before settling in to your pace. Set up every rep at the barbell. It’s a moderately...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8×3 Deadlift, Last 3 Sets at 65% of 1RM *Rest 2:00 between sets* Push-ups 8×5-10 Reps *Focus on clean reps. Use a horizontal bar if you can’t do 5 or more clean reps* Workout Workout (AMRAP – Rounds and Reps) Happy & Dopey Freedom (RX+) 15:00 Amrap 1000m Run Max rounds in the time remaining: 10 Pull Ups 10 Box Jumps (30/24) 15 Push Ups Independence (RX) 15:00 Amrap 800m Run Max rounds in the time remaining: 8 Pull Ups 10 Box Jumps (24/20) 12 Push Ups Liberty 15:00 Amrap 600m Run Max rounds in the time remaining: 10 Ring Rows 10 Step Ups (24/20) 10 Bar Push Ups Target number of Rounds: 6+ rounds Minimum number of Rounds before scaling: 4 rounds We’re starting off with a moderate pace run. This shouldn’t be easy, but it’s not a PR...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×3 Bench Press, Last 4 Sets at 65% of 1RM *Rest 2:00 between sets* Shoulder Press 8×3 Shoulder Press, Last 4 Sets at 65% of 1RM *Rest 2:00 between sets* Box Jumps 2 High Box Jumps x 8 sets *Jump to a challenging height* Workout Mobility Workout (Time) The Huntsman Freedom (RX+) 50-40-30-20-10 Wallballs (20/14) Abmat Sit-ups Independence (RX) 50-40-30-20-10 Wallballs (14/10) Abmat Sit-ups Liberty 30-25-20-15-10 Wallball Thrusters (light) Abmat Sit-ups Target time: 9-11 minutes Time cap: 15 minutes It’s a gut check. Get through the first 3 Rounds and things should move quickly. Don’t burn yourself out early on the wallballs. Break them in to manageable sets so you can get right back on the wall. Choose a weight for the wallball that keeps you moving. The goal for this workout isn’t much rest. Mobility (No Measure) 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Clean (8×2, working up to 50-60%. *Focus on slow from the floor until extension and then speed under the bar*) 3 Position Clean -Floor -Knee -High Hang Workout Workout (Time) Doc Freedom (RX+) 5 sets (1 Set every 4 minutes) 15/12 Calorie Row or 200m Run 12 Burpees over DB 9 Double Dumbbell Ground to Overhead (50s/35s) Independence (RX) 5 sets (1 Set every 4 minutes) 12/10 Calorie Row or 150m Run 10 Burpees over DB 8 Double Dumbbell Ground to Overhead (35s/25s) Liberty 5 sets (1 Set every 4 minutes) 10/8 Calorie Row or 100m Run 10 Up Downs 10 Dumbbell Clean and Jerks (light) Target time each set: 1:45-2:00 Time cap each set: 2:45 Come out with a pace you think you’ll be able to sustain over the next 4 rounds. This is all about transitions, try...Read more