CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean Every 90 Seconds (12:00) 3 Power Cleans – Use lightweight that can be cycled smoothly for 3Touch and Go reps Workout (Time) Kiss Me I’m Irish Freedom (RX+) For Time: 40-30-20-10 Box Jump Overs (24/20) 20-15-10-5 Stick Sit Ups (Or GHD Sit Ups) Independence (RX) For Time: 40-30-20-10 Box Jump Overs (20/16) 15-12-9-6 Stick Sit Ups Liberty For Time: 20-15-10-5 Low Box Jumps Sit Ups (Or GHD Sit Ups) Target time: 6-8 minutes Time cap: 12 minutess Box Jump/Step Overs are high intensity. Let the heart rate come back down during sit ups. 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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat Build to a Heavy 1 RM, 2 RM, 3 RM. * On a 2:15 Clock * * Newer Athletes build to a heavy triple. Not a max!* Front Squat Build to a Heavy 1 RM, 2 RM, 3 RM. * On a 2:15 Clock * * Newer Athletes build to a heavy triple. Not a max!* Workout (Time) Emerald Isle Freedom (RX+) 21-15-9 Double Dumbbell Clean and Jerks (50s/35s) 16 Double Dumbbell Front Rack Lunge (50s/35s) Independence (RX) 21-15-9 Double Dumbbell Clean and Jerks (35s/25s) 16 Double Dumbbell Front Rack Lunge (35s/25s) Liberty 20-16-10 Alternating Dumbbell Clean and Jerks (light) 50ft Single Dumbbell Front Rack Walking Lunge (light) Target time: 5-7 minutes Time cap: 10 minutes Steady workout with a decent amount of weight. Be prepared for the heart rate to spike and breathing to be difficult. Break the...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift Build to a Heavy 1 RM, 2 RM, 3 RM. * On a 2:15 Clock * * Newer Athletes build to a heavy triple. Not a max!* Workout (Time) Saint Patrick Freedom (RX+) For time, partition any way: 1600m Run or 4000m Bike 80 Toes to Bar Independence (RX) 1200m Run or 3000m Bike 60 Toes to Bar Liberty 1000m Run or 2500m Bike 80 Hanging Knee Raises Target time: 13-15 minutes Time cap: 18 minutes Choose the run distances to act as a recovery for Toes to Bar. Pace accordingly so you don’t front or backload one movement too much. Mobility (Checkmark) 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 Bench Press Build to a Heavy 1 RM, 2 RM, 3 RM. * On a 2:15 Clock * * Newer Athletes build to a heavy triple. Not a max!* Shoulder Press Build to a Heavy 1 RM, 2 RM, 3 RM. * On a 2:15 Clock * * Newer Athletes build to a heavy triple. Not a max!* Push Press Build to a Heavy 1 RM, 2 RM, 3 RM. * On a 2:15 Clock * * Newer Athletes build to a heavy triple. Not a max!* Workout (Time) Ireland Freedom (RX+) 5 rounds: 200/175m Row or 200m Run 10 Burpee over Rower/Line 15 Wall Balls (30/20) Independence (RX) 5 rounds: 175/150m Row or 200m Run 8 Burpee over Rower/Line 15 Wall Balls (20/14) Liberty 5 rounds: 150/125m Row or 150m Run 10 Up Downs 15 Wall Ball Thrusters (light) Target...Read more

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 (Time) BikeErg Lactate Threshold 4000m at Easy 3500m at Easy/Moderate 2500m at Moderate -Rest 2 Min- 2000m at Moderate *No additional rest between reps. Workout Two (Time) Max Freedom (RX’d) 8 rounds 15 Kettlebell Swings (53/35) 45 Unbroken Single Unders (KG conv: 24/16) Independence 8 rounds 15 Kettlebell Swings (35/25) 30 Unbroken Single Unders (KG conv: 16/11) Liberty 8 rounds 10 Russian Kettlebell Swings (light) 30 Single UndersRead more