CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 1:00 row (easy pace) 5 Alternating V-ups (each side) 5 Wall Balls (focus on breathing and arm cycling) 5 Power Cleans (build across) 3 Burpee Pull-Ups 2. Workout Prep 1 set 5/4 Calorie Row 3 Toes to Bar 5 Wall Balls 3 Power Cleans (80% of Workout Weight) 1 Muscle Up or Burpee Pull-Ups Workout Option 1 CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lbFreedom (RX’d) 60 Calorie Row 50 Toes to Bar 40 Wall Balls (20/14) 30 Cleans (135/95) 20 Muscle Ups 14 min CAP (KG conv: WB 9/6, PC 61/43) * Official scorecard with division details can be...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Front Squat 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Workout Sunny Side Up (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 10 4 Overhead Squats (95/65) 8 Toes to Bar 12/10 Cal Bike or 200m Run Independence (RX) 4 Front Squats (95/65) 8 Toes to Bar or 10 V-Ups 12/10 Cal Bike or 200m Run Liberty 4 Goblet Squats (moderate) 8 Alt V-Ups 10/8 Cal Bike or 150m Run Target Rounds: 5 Rounds before Scaling: 3.5 Reps are short and meant to be unbroken. Make sure to start off the bike hard to get the wheel spinning or to pick up the run on the back half as you turn around. Use round 1 as a...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Front Squat 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Workout Sunny Side Up (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 10 4 Overhead Squats (95/65) 8 Toes to Bar 12/10 Cal Bike or 200m Run Independence (RX) AMRAP 10 4 Front Squats (95/65) 8 Toes to Bar or 10 V-Ups 12/10 Cal Bike or 200m Run Liberty AMRAP 10 4 Goblet Squats (moderate) 8 Alt V-Ups 10/8 Cal Bike or 150m Run Target Rounds: 5 Rounds before Scaling: 3.5 Reps are short and meant to be unbroken. Make sure to start off the bike hard to get the wheel spinning or to pick up the run on the back half as you turn around. Use...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 6 min AMRAP 30-second Jump Rope 5 Dynamic Squat Stretches. 5 Back Squats (Build in weight) 4 Box Jumps (low) 2. Strength 5 sets of 5 Back Squats @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets 10 Double unders 5 Dumbbell Front Squats (build in weight) 4 Box Jump Overs (build in height) Strength/Accessory Back Squat 5 sets of 5 Back Squats @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Sunny Side Up (Time) Freedom (RX’d) 120 Double Unders 40 Dumbbell Front Squats (50s/35s) 20 Box Jump Overs (24/20) (KG conv: 22.5/15 DBs) Independence 100 Double Unders 40 Dumbbell Front Squats (35s/25s) 20 Box Jump Overs (20/16) (KG conv: 15/10 DBs)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Shoulder Press 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Workout Deviled Eggs (Time) Freedom (RX+) 2 Sets 25 Cal Row or 400m Run 30 Push Ups -Rest 1:00 Minute- 25 Cal Row or 400m Run 20 Alt DB Snatches (70/50) -Rest 1:00 Minute- Independence (RX) 2 Sets 20 Cal Row or 300m Run 25 Push Ups -Rest 1:00 Minute- 20 Cal Row or 300m Run 20 Alt DB Snatches (50/35) -Rest 1:00 Minute- Liberty 2 Sets 15 Cal Row or 250m Run 25 Bar Push Ups -Rest 1:00 Minute- 15 Cal Row or 250m Run 20 Alt DB Snatches (light) -Rest 1:00 Minute- Target time each set: 7-8 mins Time cap each set: 9 mins Aim...Read more