CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Single Arm DB Shoulder Press (Weight) 8 Sets of 5 Reps/Side. Superset with 10 Band Pull Aparts. * Rest on a 2:00 Clock * Pull-ups 8 Sets of 3-5 Reps *Superset with SA Press* Workout Workout (Time) Duetto’s Independence (RX) 3 rounds 30 Dumbbell Bench Press (35s/25s) (Or Push Ups) 30 Horizontal Rows (or Bent Over Dumbbell Rows) 20 V-Ups Liberty 3 rounds 20 Bar Push Ups 20 Ring Rows (or Bent Over Dumbbell Rows) 20 Alternating V-Ups Target time: 11-13 minutes Time cap: 18 minutes Moderate to steady pacing while working with HIGH volume reps. This is a big push/pull combo. Take rest as needed to get through the DB Bench and Horizontal Rows. Mobility Mobility (No Measure) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8 sets of 2 Deadlift Last 3 Sets @70% of 1RM * Rest 2:00 between sets * Strict Deficit Handstand Push-ups 8 Sets of 3 Reps working up to most challenging progression. Deficit Strict HSPU Mat Box Pike Seated DB Press Workout (Calories) Mr Z’s Independence (RX) 5 Sets 2:00 AMRAP 25 Air Squats Max Calorie Bike -Rest 2:00 between sets – Liberty 5 Sets 2:00 AMRAP 20 Air Squats to a Med Ball Max Calorie Assault Bike/Echo bike -Rest 2:00 between sets – Target number of Calories each set: 20/15+ Minimum number of Calories before scaling: 15/12 Aim for consistent pacing on the air squats and transitions to keep calories more or less the same through the workout. Legs will start to burn s we get into it. Keep pushing the bike. Start off hard on the bike and...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength DB Stepback Lunges 5×10/10. Unweighted or hold a dumbell by your sides in each hand Metcon (Checkmark) Pistols: Week 1 Pistol Start-Up 5×5/5 Unassisted Heel Elevated Plate/Band Assisted To a Box All Levels: Take 10 minutes and have athletes go through and test out where their flexibility is at. Don’t let athletes start trying to hit a pistol without trying the beginning stages. Once we establish a starting point, work through a few sets and practice settling their balance. Workout Workout (AMRAP – Rounds and Reps) Roostica Independence (RX) 20:00 AMRAP 20/16 Calorie Row or 250m Run 40 Dumbbell Deadlifts (35s/25s) 20/16 Calorie Row or 250m Run 30 Dumbbell Hang Power Cleans (35s/25s) 20/16 Calorie Row or 250m Run 20 Dumbbell Shoulder to Overhead (35s/25s) Liberty 20:00 Amrap 16/12 Calorie Row or 200m Run 30 Dumbbell Deadlifts (light) 16/12 Calorie Row...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 8 sets of 2 Bench Press Last 4 Sets @70% of 1RM * Rest 2:00 between sets * Shoulder Press 8 sets of 2 Press Last 4 Sets @ 70% of 1RM * Rest 2:00 between sets * High Box Jumps (Distance) Box Jump: 8 sets of 3 High Box Jumps *Below max, but challenging height Workout Workout (2 Rounds for time) Onlywood Independence (RX) 3 rounds 8 Burpee Box Jump Overs (24/20) 8 Power Snatches (115/80) -at 8:00- For Time: 24 Burpee Box Jump Overs (24/20) 24 Power Snatches (75/55) Liberty 3 rounds 8 Up Downs + Box Step Up (20/16) 10 Dumbbell Snatch (Light-moderate) -at 8:00- For Time: 24 Up Downs + Box Step Up (20/16) 24 Dumbbell Snatch (light) Target time each set: Workout 1: 4-5 minutes Workout 2: 3:30-4:30 Time cap each set: 6 minutes...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Paused Front Squat 8 sets of 2 Front Squats, Last 4 Sets @ 70% of 1RM *Rest 2:00 between sets* Back Squat 8 sets of 2 Back Squats, Last 4 Sets @ 70% of 1RM *Rest 2:00 between sets* Strict Weighted Chin up Weighted Strict Chin Up (Supinated) 8 sets of 3 Strict Weighted Chin-ups *Rest 2:00 between sets* Workout Workout (Time) Big John’s Independence (RX) 3 rounds 400m Run 15 Toes to Bar 15 Sit Ups Liberty 3 rounds 300m Run 20 Hanging Knee Raises 20 Sit Ups Target time: 11-13 minutes Time cap: 15 minutes Steady and Consistent Rounds throughout. Do your best to break up the Toes to Bar to avoid midline fatigue. Work to your hardest scale of Toes to Bar. Shorten reps as a scale before you scale the movement itself. Mobility (No Measure) Mobility (Checkmark)...Read more