CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) BikeErg Lactate Threshold 5 Sets 1 Min Standing, High Damper at RPE3 1 Min Seated at RPE8 (or 90 RPM) *No rest between sets. -Rest 2 Min- 5 Sets 1 Min Standing at RPE5 (or 65 RPM) 1 Min Seated at RPE5 (or 65 RPM) *No rest between sets. -Rest 2 Min- 5 Sets 1 Min Standing, High Damper at RPE8 (70 RPM) 1 Min Seated at RPE3 *No rest between sets. Total: 34 Min Workout Two (Time) Lemon Raspberry Cream Cheesecake Freedom (RX’d) 21-18-15-12-9-6 Burpee to Bar (6in) V-Ups 50 Single Unders after each set of V-ups Independence 21-18-15-12-9-6 Burpee to Bar Alternating V-Ups 35 Single Unders after each set of V-ups Liberty 21-18-15-12-9-6 Up Down Sit Ups 30 Single Unders after...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Ultimate Red Velvet Cheesecake Freedom (RX+) Teams of 2 2000/1750m Row -into- 4 rounds 30 Front Lunge (95/65) 50 Box Jump Overs (24/20) -into- 2000/1750m Row Independence (RX) Teams of 2 1750/1500m Row -into- 4 rounds 30 Front Lunge (75/55) 50 Box Jump Overs (20/16) -into- 1750/1500m Row Liberty Teams of 2 1500/1200m Row -into- 4 rounds 30 Dumbbell Front Lunge (light) 50 Box Step Ups (24/20) -into- 1500/1200m Row Target time: sub 25 minutes Time cap: 30 minutes Moderate to high intensity throughout. Split the reps up to keep each athlete fresh throughout the workout. This workout has a lot of transitions. Make sure to not waste any time there if you can! 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 Snatch Push Press + Snatch Balance 8x 2 Snatch Push Press + 1 Snatch Balance * On a 1:45 Clock * Push Press 8×2, Working up to last 2-3 Sets at 75-85% Bench Press 8×2, Working up to last 2-3 Sets at 75-85% Isabel (Time) For Time: 30 Snatches, 135# / 95#Freedom (RX’d) For Time: 30 Snatches (135/95) Independence For Time: 30 Snatches (115/80) Liberty For Time: 30 Alternating Dumbbell Snatches (light) Target time: 3-5 minutes Time cap: 8 minutes Come out with a strategy and do your best to hold to it. This workout is about power and speed. If the load is too heavy for you to maintain good form, YOU NEED TO GO LIGHTER. Once you set the pace, do your best to hold on. Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Freedom (RX’d) For...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean 8×2 Power Cleans, Last 3 sets @ 80% of 1RM * Rest 1:45 seconds between sets * Clean 8×2 Cleans, Last 3 sets @ 80% of 1RM * Rest 1:45 seconds between sets * Workout (AMRAP – Rounds and Reps) Carmel Pecan Turtle Cheesecake Freedom (RX+) 12:00 Amrap 15/12 Calorie Bike or 300m Run 12 Toes to Bar 9 Dumbbell Thrusters (50s/35s) Independence (RX) 12:00 Amrap 12/10 Calorie Bike or 200m Run 10 Toes to Bar 8 Dumbbell Thrusters (35s/25s) Liberty 12:00 Amrap 10/8 Calorie Bike or 100m Run 8 Hanging Knee Raises 6 Dumbbell Thrusters (light) Target number of Rounds: 6+ rounds Minimum number of Rounds before scaling: 4.5 rounds This workout is all about the thrusters. Choose a weight you can maintain unbroken reps throughout the workout with. Steady pacing throughout. Aim to stay similar times each...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 8×2, Pause 1 second below the knee each rep. Working up to the 50-60% range. *On a 2:00 Clock Workout (Time) Oreo Dream Extreme Cheesecake This is a repeat workout from 4/12/2022 Freedom (RX+) For Time: 100 Burpee Box Jump Overs (24/20) Independence (RX) For Time: 100 Burpee Box Step Overs (24/20) Liberty For Time: 75 Up Down + Box Step Up (20/16) Target time: 8-10 minutes Time cap: 15 minutes 8-10 minutes is 10-12.5 burpees per minute. Set a pace early and maintain throughout. Pick it up with 10 to go! Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more