CrossFit Mile Zero – CrossFit View Public Whiteboard Workout CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65#Freedom (RX’d) 27-21-15-9 Calorie Row Thrusters (95/65) (KG conv: 43/29) Details about specific age group divisions can be found here: games-assets.crossfit.com/s3fs-public/CFGOpen2015_EventPDF_15_5_Rj2sw8Na195xa.pdf Independence 27-21-15-9 Calorie Row Thrusters (75/55) (KG conv: 34/25) Liberty 21-15-9-6 Calorie Row Dumbbell Thrusters (light) Target time: Men: 8-10 minutes Women: 9-11 minutes Time cap: 15 minutes Strength/Accessory Mayhem Mini-Pump – Leg Day (Checkmark) 4 Rounds 10 Single Leg DB Hip Thrust (each side) @ moderate weight 12 Barbell Romanian Deadlift @ moderate weight – maintain quality -Rest 1 min b/t rounds- Cooldown/Mobility Mobility (No Measure) 1 min couch stretch (each side) 1 min pigeon pose (each side) 1 min quad...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×3, Last 2 Sets at 70% *Complete on a 2:00 Clock Workout Cooldown/Mobility 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 back Metcon (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 12 3 Deadlift (225/155) 6 Lateral Jump Squats over Bar 12 American Swings (72/53) 24 Double Unders Independence (RX) AMRAP 12 3 Deadlift (155/105) 6 Lateral Jump Squats over Bar 12 American Swings (53/35) 24 Double Unders Liberty AMRAP 12 3 Deadlift (moderate) 6 Air Squats 12 Russian Swings (light) 24 Single UndersRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×3, Last 2 Sets at 70% *Complete on a 2:00 Clock Workout Metcon (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 12 3 Deadlift (225/155) 6 Lateral Jump Squats over Bar 12 American Swings (72/53) 24 Double Unders Independence (RX) AMRAP 12 3 Deadlift (155/105) 6 Lateral Jump Squats over Bar 12 American Swings (53/35) 24 Double Unders Liberty AMRAP 12 3 Deadlift (moderate) 6 Air Squats 12 Russian Swings (light) 24 Single Unders Target Rounds: 8 Rounds Before Scaling: 6 Rounds are fast! Make adjustments following Round 1 to maintain pace. Ideal round times are between 1:30-2:00 4 movements leave plenty of transitions, don’t let them eat up your time. Cooldown/Mobility 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/Accessory Deadlift 10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * Workout Flight Simulator (Time) For time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double UndersFreedom (RX’d) For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5: Unbroken Double Unders * Each set of double unders must be unbroken. If you trip, restart that set, not the entire workout. Independence 5-10-15-20-25-30-35-40-35-30-25-20-15-10-5: Unbroken Double-Unders Liberty 10-20-30-40-50-40-30-20-10 Unbroken Single-Unders Target time: 8-10 minutes Time cap: 15 minutes Accessory/Core Core Work: (4 Rounds for weight) 4 sets: 15 Pulse Ups 30yd Offset Overhead Farmer Carry (left overhead/right farmer hold) 30yd Offset Overhead Farmer Carry (right overhead/left farmer hold) *Rest 2:00 b/t sets Cooldown/Mobility 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/Accessory Deadlift 7×3, Last 2 Sets at 70% *Complete on a 2:00 Clock Workout Cooldown/Mobility 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