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) 5 Rounds For Time: 200m Run 12 Alt DB Snatches (50/35) 5 Bar Muscle Ups Independence 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) 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 5 sets x 2 Bench Press @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout 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: Neutral head and SQUEEZE abs...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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout Lindt (Weight) Freedom (RX’d) EMOM 40 1. 10/9 Cal Bike 2. 15 GHD Sit Ups 3. 10 Handstand Push Ups 4. 1 Bear Complex 5. Rest *Bear Complex: Power Clean + Front Squat + Push Press + Back Squat + Push Press Independence EMOM 40 1. 8/7 Cal Bike 2. 10 Stick Sit Ups or GHD 3. 10 Hand Release Push Ups or 8 HSPU 4. 1 Bear Complex 5. Rest Liberty EMOM 40 1. 6/5 Cal Bike 2. 10 Abmat Sit Ups 3. 8 Bar Push Ups 4. 1 Bear Complex 5. Rest Score is weight of Bear Complex Move with at least :15 seconds of transition time each minute 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