CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. targetSub 300m Run for 19 Cal Row Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Bicep Wall StretchRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Cluster Clean + Thruster10×2. Build up to a light/moderate weight. Elbows and chest tall in the bottom, bar stacked over the shoulders in the top. *Complete on a 1:30 Clock Workout Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. targetSub 300m Run for 19 Cal Row Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Bicep Wall StretchRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutesFreedom (RX’d) 10 Rounds 8 Ground to Overhead (95/65) 10 Bar Facing Burpees (KG conv: 43/29) Independence 10 Rounds 8 Ground to Overhead (75/55) 10 Bar Facing Burpees (KG conv: 34/25) Liberty 10 Rounds 8 Dumbbell Snatch (light) 8 Up Downs Target time: 11-13 minutes Time cap: 15 minutes Strength/Accessory Mayhem Mini-Pump – Chest and Triceps (Checkmark) 4 Rounds 10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality 12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality 10 Double DB Skull Crushers @ moderate weight – maintain quality -Rest 2 minutes between rounds- Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×3, Last 3 Sets at 85% * Complete on a 2:00 Clock Front Squat 8×3, Last 3 Sets at 85% * Complete on a 2:00 Clock Workout Ferrero Rocher (Time) Freedom (RX+) 5 Rounds For Time: 200m Run 12 Alt DB Snatches (50/35) 5 Bar Muscle Ups Independence (RX) 5 Rounds For Time: 200m Run 12 Alt DB Snatches (35/25) 3 Bar Muscle Ups or 5 Burpee Pull Ups Liberty 5 Rounds For Time: 150m Run 12 Alt DB Snatches (light) 5 Up Down Jumping Pull Up Target time: 11-13 minutes Time cap: 15 minutes Aggressive, but repeatable, pace across all 5 rounds. Aim for unbroken sets on the dumbbell. It will get grippy. Shake it out before jumping on the rig. Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout Back Squat 8×3, Last 3 Sets at 85% * Complete on a 2:00 Clock Front Squat 8×3, Last 3 Sets at 85% * Complete on a 2:00 Clock Ferrero Rocher (Time) Freedom (RX’d) For Time: 2000/1750m Row *Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (50s/35s) (KG conv: 22.5/15 DBs) Independence For Time: 1750/1500m Row Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (35s/25s) (KG conv: 15/10 DBs) Liberty For Time: 1200/1000m Row Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (light) Target time: 9-11 minutes Time cap: 14 minutes Gymnastics Handstand Push Ups (Day 1) (Checkmark) 5 minutes of Intro/Cues Cue 1: Brace the core & press the entire hand to the ground to set up in the handstand Cue 2: Lean slightly to fingertips to create a slight tripod on the way down – continue PRESSING Cue 3:...Read more