CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 7×3 Back Squats working up to 70-80% of 1RM * Rest 90 seconds between sets * Front Squat 7×3 Front Squats working up to 90% of 1RM Clean * Rest 90 seconds between sets * Overhead Squat 7×3 Overhead Squats working up to 90% of 1RM Snatch * Rest 90 seconds between sets * Workout Workout (Time) The Amazon Rainforest Freedom (RX+) For Time: 800m Run 30 Pull-Ups 60 Push-Ups 90 Air Squats 400m Run 20 Pull-Ups 40 Push-Ups 60 Air Squats 200m Run 10 Pull-Ups 20 Push-Ups 30 Air Squats Independence (RX) For Time: 800m Run 25 Pull-Ups 50 Push-Ups 75 Air Squats 400m Run 15 Pull-Ups 30 Push-Ups 50 Air Squats 200m Run 5 Pull-Ups 10 Push-Ups 25 Air Squats Liberty For Time: 500m Row 20 Jumping Pull-Ups 20 Bar Push-Ups 20 Air Squats 400m Row 15...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Option 1 Workout 1 (Time) GATLINBURG Freedom (RX’d) 21-18-15-12-9-6 Single Arm Devils Press (50/35) 42-36-30-24-18-12 Abmat Sit-Ups (KG conv: 22.5/15) Independence 21-18-15-12-9-6 Single Arm Devils Press (35/25) 42-36-30-24-18-12 Abmat Sit-Ups (KG conv: 15/10) Liberty 20-16-14-12-10-8 Up Down + Alternating Dumbbell Clean and Jerk (light) Abmat Sit-Ups Target time: 12-14 minutes Time cap: 18 minutes Workout Option 2 Workout 2 (Distance) BikeErg Lactate Threshold 20 Sec at RPE10 (or 105+ RPM), 40 Sec at RPE3 (or 75RPM) 20 Sec at RPE10 (or 110+ RPM), 40 Sec at RPE3 (or 75 RPM) 20 Sec at RPE10 (or 115+ RPM), 40 Sec at RPE3 (or 75 RPM) 20 Sec at RPE10 (or 120+ RPM), 40 Sec at RPE3. 3x (4 Min at RPE7 (or 85-90 RPM), 2...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Music City Freedom (RX+) Teams of 2 150/120 Calorie Bike 10x100ft Farmer Carry (70s/50s) (5 each 1:1) 100/75 Calorie Bike 50 Power Snatches (135/95) 50/40 Calorie Bike 30 Muscle Ups or 50 Burpee Pull Ups – Split reps as needed – Independence (RX) Teams of 2 120/100 Calorie Bike 10x100ft Farmer Carry (50s/35s) (5 each 1:1) 75/60 Calorie Bike 50 Power Snatches (95/65) 40/30 Calorie Bike 20 Muscle Ups or 40 Burpee Pull Ups Liberty Teams of 2 100/75 Calorie Bike 10x100ft Farmer Carry (light) 60/50 Calorie Bike 50 Dumbbell Snatch (light) 30/25 Calorie Bike 30 Burpee Jumping Pull Up Target time: 30:00 Time cap: 40:00 This is a longer grind. Break reps up with your partner early to keep the intensity higher. Find the best strategy for both of you to stay fresh as long as you can....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Push Press + Snatch Balance 10×1, 1 Snatch Push Press + 1 Snatch Balance, No %, Staying light throughout * Rest 90 seconds between sets * Push Press 10×2, Push Press, No %, Staying light throughout * Rest 90 seconds between sets * Bench Press 10×2,Bench Press, No %, Staying light throughout * Rest 90 seconds between sets * Workout Workout (Time) Cookeville Freedom (RX+) For Time: 50 Bar Facing Burpee 50 Thruster (95/65) -Rest 5:00- For Time: 1000m row Independence (RX) For Time: 50 Bar Facing Burpee 50 Thruster (75/55) -Rest 5:00- For Time: 1000m row Liberty For Time: 35 Up Downs 35 Dumbbell Thrusters (light) -Rest 5:00- For Time: 500m row Target time each set: Burpee/Thruster: 7-8 minutes 1000m Row: Male: Sub 3:45 Female: Sub 4:10 Time cap each set: Burpee/Thruster: 12 minutes 1000m Row: No time Cap...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean 10×1, Last 3 Sets x 1 Power Clean @85-90% of 1RM Clean * Rest 90 seconds between sets * Clean 10×1, Last 3 Sets x 1 Power Clean @85-90% of 1RM Clean * Rest 90 seconds between sets * Workout Workout (Time) Dollywood Freedom (RX+) Every 4:00 (4 sets) 25 Wall Balls (20/14) 50 Double Unders 4 Wall Walks Independence (RX) Every 4:00 (4 sets) 25 Wall Balls (14/10) 35 Double Unders 3 Wall Walks Liberty Every 4:00 (4 sets) 20 Wall Ball Thrusters (light) 50 Single Unders 4 Inch Worms Target time each set: 1:50-2:15 Time cap each set: 3:00 This is meant to be a higher intensity workout. Aim for 90 seconds of rest or more per round. This workout is make it or break it on transitions. Get from one movement to the next. Wall walks...Read more