CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Checkmark) Red Howler Monkey Freedom (RX’d) Every minute (16:00) Even minute (0,2,4,6,8,10,12,14) 3 Wall Walks 10 V-Ups Odd minute (1,3,5,7,9,11,13,15) 16 Jumping Split Lunges 10 Alternating V-Ups Independence Every minute (16:00) Even minute (0,2,4,6,8,10,12,14) 2 Wall Walks 10 Suitcase Sit Ups Odd minute (1,3,5,7,9,11,13,15) 14 Jumping Split Lunges 10 Alternating V-Ups Liberty Every minute (16:00) Even minute (0,2,4,6,8,10,12,14) 3 Inch Worms 10 Sit ups Odd minute (1,3,5,7,9,11,13,15) 12 Walking Lunge Steps 10 Crunches Target time: 35-45 seconds Time cap: 50 seconds 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 3 Min at RPE3 (or 80 RPM) 3 Min at RPE5 (or 80-85 RPM) 2 Min at RPE9 (or 110+ RPM) 2 Min at RPE7 (or 100+ RPM) 6 Min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Toucan Freedom (RX+) Teams of 2 250 Wallballs (20/14) 200/150 Calorie Row 100 Box Jumps (24/20) 50 Devil’s Press (50’s/35’s) Independence (RX) Teams of 2 200 Wallballs (14/10) 150/120 Calorie Row 100 Box Jumps (20/16) 50 Devil’s Press (35’s/25’s) Liberty 100 Wall Ball Thrusters (light) 75/60 Calorie Row 50 Box Step-ups (20/16) 25 Dumbbell Clean and Jerks (light) Target time: 24-26 minutes Time cap: 30 minutes Partner up with someone of similar skill to keep equipment needs minimal between partners. Break up the reps as needed to stay as fresh as you can, as long as you can. Slow down, scale back, enjoy yourselves. It’s Saturday. Mobility Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side) ​​​Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Push Press 8×2 Push Press, Last 3 sets @ 70-80% * Rest 90 seconds between sets * Bench Press 8×2 Bench Press, Last 3 sets @ 70-80% * Rest 90 seconds between sets * Workout Push Jerk + Jerk 8x(1+1): 1 Push Press + 1 Split Jerk * Rest 90 seconds between sets * Workout (Time) Anaconda Freedom (RX+) Every 2:00 (8 sets) 10 Stick Sit Ups 10 Bench Press (115/75) 30 Double Unders Independence (RX) Every 2:00 (8 sets) 10 V-Ups 10 Bench Press (95/65) 25 Double Unders Liberty Every 2:00 (8 sets) 10 Sit Ups 10 Dumbbell Bench Press (light) 30 Single Unders Target time each set: Sub 65-75 seconds Time cap each set: 1:40 Moderate intensity throughout. Volume will add up. If the weight on bench feels heavy in the first 1-2 rounds, scale down. You should have...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean 10×1 Clean, Last 3 sets@ 85-90% of 1RM Clean * Rest 90 seconds between sets * Power Clean 10×1 Power Clean, Last 3 sets@ 85-90% of 1RM Power Clean * Rest 90 seconds between sets * Workout Workout (AMRAP – Reps) Giant River Otter Freedom (RX+) 15 min AMRAP 15/12 Calorie Bike or 200m Run 10 Thrusters (75/55) 15/12 Calorie Bikeor 200m Run 8 Thrusters (95/65) 15/12 Calorie Bikeor 200m Run 6 Thrusters (115/75) 15/12 Calorie Bikeor 200m Run 4 Thrusters (135/95) 15/12 Calorie Bikeor 200m Run Max Squat Clean Thrusters (155/105) in the remaining time * Score is total reps of Squat Clean Thrusters at (155/105). Independence (RX) 15 min AMRAP 12/10 Calorie Bikeor 200m Run 10 Thrusters (65/45) 12/10 Calorie Bikeor 200m Run 8 Thrusters (75/55) 12/10 Calorie Bikeor 200m Run 6 Thrusters (95/65) 12/10 Calorie Bikeor 200m...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 6×3, Build up to 70% of 1 RM Clean. Utilize the hook grip and groove the bar path for the first and second pull. * Rest 90 seconds between sets * Snatch Grip Deadlift 6×3, Build up to 70% of 1 RM Snatch. Utilize the hook grip and groove the bar path for the first and second pull. With a wider grip, place extra emphasis on keeping your chest upright as you stand. * Rest 90 seconds between sets * Workout Workout (AMRAP – Reps) Sloth Freedom (RX+) 7:00 AMRAP 60/48 Calorie Row or 800m Run Max Dumbbell Snatch (70/50) -@10:00- 7:00 AMRAP 60/48 Calorie Row or 800m Run Max Strict Handstand Push Ups -@20:00- 7:00 AMRAP 60/48 Calorie Row or 800m Run Max Burpee Box Get Overs (30/24) Score is # of reps of the second movement. Do not...Read more