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 (Distance) “BikeErg Lactate Intervals” 2 Min Easy, 1 Min Hard (85-95 RPM) 30 Sec Easy Recovery 1 Min Hard (95 RPM) 30 Sec Easy Recovery 1 Min Hard (95-100 RPM) 30 Sec Easy Recovery 1 Min Hard (95 RPM) 30 Sec Easy Recovery 1 Min Hard (85-95 RPM) 2 Min Easy Recovery 4 Sets 3 Min Easy 45 Sec Hard (100-110 RPM) 1 Min Mod (80-90 RPM) -No rest between sets- Total: 30 MIn Workout Two (Time) Our Song Freedom (RX’d) 10 Rounds 8 Dumbbell Bench (50s/35s) 16/14 Calorie Bike Erg (Or Assault Bike) (KG Conv: 22.5s/15s) Affiliate Compete (RX+) 10 Rounds 10 Dumbbell Bench (50s/35s) 20/16 Calorie Bike Erg (Or Assault Bike) (KG Conv: 22.5s/15s) Independence 10 Rounds 8 Dumbbell Bench (40s/25s) 14/12...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) We are Never Ever Getting Back Together Freedom (RX+) Partner Workout: 400m Run (together) (Or 1600m Bike (Split)) 15 Synchro Wall Walks 800m Run (together) (Or 3200m Bike Erg (Split)) 60 Overhead Squats (95/65) 400m Run (together) (Or 1600m Bike (Split)) Independence (RX) Partner Workout: 400m Run (together) 10 Synchro Wall Walks 800m Run (together) 60 Overhead Squats (75/55) 400m Run (together) Liberty Partner Workout: 200m Run (together) 10 Synchro Inch Worms 400m Run (together) 30 Synchro Dumbbell Front Squats (light) 200m Run (together) Target time: 14-16 minutes Time cap: 20 minutes It’s a lot of shoulder stability, don’t burn out on the wall walks. Break up the overhead squats as needed between partners. Slowdown, take a breath, and sweat. Enjoy the Saturday pacing. Optional Core Accessory (4 Rounds for time) For Time/Quality: 4 Rounds 20 Abmat Situps 30 Sec...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean Every 90 Seconds for 8Rounds – Use lightweight that can be cycled smoothly for 2 Touch and Go reps CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-upsFreedom (RX+) 14:00 Amrap 60 Calorie Row 50 Toes-to-bars 40 Wall Balls (20/14) (10’/9′) 30 Power Cleans (135/95) 20 Muscle Ups Independence (RX) AMRAP 14 Minutes 50/40 Calorie Row 40 Toes-to-bars or Knees to Elbows 40 Wall Balls (14/10) (10’/9′) 30 Power Cleans (95/65) 20 Muscle Ups or Burpee Pull-Ups Liberty AMRAP 14 Minutes 30/24 Calorie Row 30 Hanging Knee Raises 30 Wall Balls 30 Power Cleans (light) 10 Burpee Pull-Ups Target number of Reps: 130+ Minimum number reps before scaling: 115 Most of the time will be spent on the first 3 movements....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch Every 90 Seconds for 8Rounds – Use lightweight that can be cycled smoothly for 2 Touch and Go reps Workout (AMRAP – Reps) Look What You Made Me Do Freedom (RX+) 4 sets: 1:00 Max Sumo Deadlift High Pulls (72/53) 1:00 Max Abmat Sit Ups 1:00 Max Calorie Bike 1:00 Rest Independence (RX) 4 sets: 1:00 Max Sumo Deadlift High Pulls (53/35) 1:00 Max Abmat Sit Ups 1:00 Max Calorie Bike 1:00 Rest Liberty 4 sets: 1:00 Max Sumo Deadlift High Pulls (light) 1:00 Max Abmat Sit Ups 1:00 Max Calorie Bike 1:00 Rest Target number of reps each set: 60+ reps (total) Minimum number of reps before scaling: 40 reps (total) Kip the hips low and chest up on high pulls. Use the arms during sit ups. Hard to start the bike before easing into the minute. Don’t...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 8×3, Last 3Sets at 85% * Complete a set on the 2 minutes * Shoulder Press 8×3, Last 3Sets at 85% * Complete a set on the 2 minutes * Push Press 8×3, Last 3Sets at 85% * Complete a set on the 2 minutes * Workout (Time) Shake it Off Freedom (RX+) 75 Burpee Box Jump Overs (24”/20”) Every 2 minutes (including 0:00), perform 5 Front Squats (135/95) Independence (RX) 60 Burpee Box Jump Overs (24”/20”) Every 2 minutes (including 0:00), perform 5 Front Squats (95/65). Liberty 60 Up Downs + Box Step Ups (24”/20”) Every 2 minutes (including 0:00), perform 5 Dumbbell Front Squats (light). Target time: 10-12 minutes Time cap: 16 minutes Keep a moderate pace throughout. Aim for a goal pace each 2 minute interval. Goal should be roughly 12 per 2 minutes to time...Read more