CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×2, Last 2 Sets at 80% *Complete on a 2:00 Clock Workout “They’re Magically Delicious” (Time) Freedom (RX+) AMRAP 12 5 Deadlifts (225/155) 10 Burpee Over Bar 30 Double Unders Independence (RX) AMRAP 12 5 Deadlifts (185/125) 10 Burpee Over Bar 25 Double Unders Liberty AMRAP 12 5 Dumbbell Deadlifts (light) 10 Up Downs 30 Single Unders Target Rounds: 6+ Rounds before scaling: 5 Take your time setting up for the deadlifts. Aim for a steady pace on burpees, challenge yourself to jump back each rep if you can. Use the first round to gauge the difficulty and hold your pace when you get to the back half of the workout. Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×2, Last 2 Sets at 80% *Complete on a 2:00 Clock Workout “They’re Magically Delicious” (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 12 5 Deadlifts (225/155) 10 Burpee Over Bar 30 Double Unders Independence (RX) AMRAP 12 5 Deadlifts (185/125) 10 Burpee Over Bar 25 Double Unders Liberty AMRAP 12 5 Dumbbell Deadlifts (light) 10 Up Downs 30 Single Unders Target Rounds: 6+ Rounds before scaling: 5 Take your time setting up for the deadlifts. Aim for a steady pace on burpees, challenge yourself to jump back each rep if you can. Use the first round to gauge the difficulty and hold your pace when you get to the back half of the workout. Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 7×2, Last 2 Sets at 80% *Complete on a 2:00 Clock Front Squat 7×2, Last 2 Sets at 80% *Complete on a 2:00 Clock Workout “Silly Rabbit, Trix are for Kids” (Time) Freedom (RX+) Run 800m or 1000m Row -into- 5 Rounds 5 Strict Pull Ups 12 Reverse Lunges (35s/25s) -into- Run 800m or 1000m Row Independence (RX) Run 800m or 1000m Row -into- 5 Rounds 5 Pull Ups 12 Reverse Lunges (25s/15s) -into- Run 800m or 1000m Row Liberty Run 400m or 500m Row -into- 5 Rounds 5 Jumping Pull Ups 12 Reverse Lunges -into- Run 400m or 500m Row Target time: 11-13 minutes Time cap: 16 minutes Run or row at a sustainable pace to put you in position to get right in to pull ups. Choose a pull up variation that allows you to go unbroken...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 7×2, Last 2 Sets at 80% *Complete on a 2:00 Clock Front Squat 7×2, Last 2 Sets at 80% *Complete on a 2:00 Clock Workout “Silly Rabbit, Trix are for Kids” (Time) Freedom (RX+) Run 800m or 1000m Row -into- 5 Rounds 5 Strict Pull Ups 12 Reverse Lunges (35s/25s) -into- Run 800m or 1000m Row Independence (RX) Run 800m or 1000m Row -into- 5 Rounds 5 Pull Ups 12 Reverse Lunges (25s/15s) -into- Run 800m or 1000m Row Liberty Run 600m or 750m Row -into- 5 Rounds 5 Jumping Pull Ups 12 Reverse Lunges -into- Run 600m or 750m Row Target time: 11-13 minutes Time cap: 16 minutes Run or row at a sustainable pace to put you in position to get right in to pull ups. Choose a pull up variation that allows you to go unbroken...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean + Push Jerk Every Minute (10:00) 5 Power Clean and Push Jerks (+25lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout “Silly Rabbit, Trix are for Kids” (Time) Freedom (RX’d) Run 800m -into- 5 Rounds 5 Strict Pull Ups 15 Air Squats -into- Run 800m Independence No Change to Workout Liberty Run 400m -into- 5 Rounds 5 Jumping Pull Ups 10 Air Squats -into- Run 400m Target time: 11-13 minutes Time cap: 16 minutes Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more