CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) Sebastian + Flounder Freedom (RX+) 16Rounds 1 Rope Climb (Or 3 Strict Pull Ups) 2 Wall Walks 10/8 Calorie Bike Independence (RX) 16Rounds 1 Rope Climb 1 Wall Walk 10/8 Calorie Bike Liberty 16Rounds 3 Zombie Rope CLimbs 3 Inch Worms 8/6 Calorie Bike Target time: 17-19 minutes Time cap: 25 minutes Alternate movements through the workout. Establish your pace in the first two rounds and do your best to maintain. Aim for 60-75 second rounds. Just settle in and do the work, it’s Saturday. Optional Accessory (Checkmark) Mayhem Mini-Pump – Arms and Shoulders 4 rounds: 10 Standing Alternating Double DB Shoulder Press (each side) @ moderate weight 10 Bent Over Lateral Raises @ moderate weight 10 Standing KB Crush Grip Bicep Curl @ maintain quality 10 Tricep Dips @ moderate weight *Rest 3 minutes b/t rounds Coodown/Mobility (No...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch Every 90 Seconds (12:00) 5 Power Snatch – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout (Checkmark) Ursula Freedom (RX+) Every Minute (20:00) Minute 1 – 50 Double Unders Minute 2 – 3 Squat Snatch (135/95) Minute 3 – 150m Run Minute 4 – 15 GHD’s (Or Stick Sit Ups) Independence (RX) Every Minute (20:00) Minute 1 – 35 Double Unders Minute 2 – 3 Squat Snatch or Power Snatch (115/80) Minute 3 – 100m Run Minute 4 – 12 Stick Sit Ups Liberty Every Minute (20:00) Minute 1 – 50 Single Unders Minute 2 – 6 Alternating Dumbbell Snatch (light) Minute 3 – 100m Run Minute 4 – 15 Sit Ups Target time each minute: Sub 30 seconds Time cap each minute: 45 seconds Be ready to have an elevated heart rate...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 5-4-3-2-2-1-1, Last 2 Sets at 80% * Complete a set on the 2 minutes * Workout (AMRAP – Rounds and Reps) King Triton Freedom (RX+) 18:00 Amrap Teams of 2 (1:1) 14/11 Calorie Row 14 Box JumpOvers (24/20) Independence (RX) 18:00 Amrap Teams of 2 12/10 Calorie Row 12 Box Jump/Step Overs (24/20) Liberty 18:00 Amrap Teams of 2 10/8 Calorie Row 10 Box Step Ups (20/16) Target number of Rounds (each): 8+ rounds Minimum number of Rounds (each) before scaling: 6 Alternate rounds between partners. This is all about the transition off the rower and to the box. Transition quick. The aim of today’s workout is 60-75 seconds per round. 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 Back Squat 5-4-3-2-2-1-1, Last 2 Sets at 80% * Complete a set on the 2 minutes * Front Squat 5-4-3-2-2-1-1, Last 2 Sets at 80% * Complete a set on the 2 minutes * Workout (Time) Ariel + Prince Eric Freedom (RX+) 30/24 Calorie Bike or 400m Run 20 Toes to Bar 15 Overhead Squats (95/65) 20 Bar Facing Burpees 15 Overhead Squats (95/65) 20 Toes to Bar 30/24 Calorie Bike or 400m Run Independence (RX) 24/18 Calorie Bike or 300m Run 15 Toes to Bar 15 Overhead Squats or Front Squats (75/55) 20 Burpees over Bar 15 Overhead Squats or Front Squats (75/55) 15 Toes to Bar 24/18 Calorie Bike or 300m Run Liberty 20/16 Calorie Bike or 200m Run 20 Hanging Knee Raises 15 Dumbbell Front Squats (light) 20 Up Down 15 Dumbbell Front Squats (light) 20 Hanging Knee...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 5-4-3-2-2-1-1, Last 2 Sets at 80% * Complete a set on the 2 minutes * Workout (Time) Under The Sea Freedom (RX+) 5 sets 10 Dumbbell Box Step Ups (50s/35s)(24/20) 20 Push Ups -rest 0:30 between sets- Independence (RX) 5 sets 10 Dumbbell Box Step Ups (35s/25s)(24/20) 15 Push Ups -rest 0:30 between sets- Liberty 5 sets 10 Single Dumbbell Box Step Ups (light)(20/16) 15 Bar Push Ups -rest 0:30 between sets- Target time each set: 1:10-1:30 Time cap each set: 2 minutes Choose a weight for step ups that can be done unbroken. Break the push ups into smaller, manageable sets. The rest is short, so expect chest fatigue to catch up early. Mobility (Checkmark) 1 min seal pose 1 min bicep stretch on wall 1 min tricep lacrosse ball smash (each side)Read more