CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (8×3, Last 3 Sets at 75%) Workout (Time) Toyota Freedom (RX+) For Time: 500-400-300-200-100m Row or 600m-400m-300m-200m-100m Run 50-40-30-20-10 Air Squats *Female Distance: 400-320-240-160-80 Independence (RX) For Time: 500-400-300-200-100m Row or 600m-400m-300m-200m-100m Run 40-30-20-10-5 Air Squats -Female Distance: 400-320-240-160-80 Liberty For Time: 400-300-200-100-50m or 400-300-200-100-50m Run Row 25-20-15-10-5 Air Squats Target time each set: 10-12 minutes Time cap: 15 minutes Start off at a moderate pace for the first 2 rounds and start to pick it up round 3. Focus on form for the squats, don’t sacrifice full depth and extension for speed! Mobility (Checkmark) 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 Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) “BikeErg Lactate Threshold” 2 Sets 3200m at RPE3-4 90sec at RPE2-3 2000m at RPE4-5 -Rest 90 Sec- 4x (300m at RPE7, 1 Min at RPE2) *Rest 3 Min between sets. Workout Two (8 Rounds for time) Petrie Freedom (RX’d) Every 2:00 (8 sets) 12 Burpee Pull-ups Independence Every 2:00 (8 sets) 10 Burpee Pull-ups Liberty Every 2:00 (8 sets) 10 Up Downs + Ring RowRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Spike Freedom (RX+) Teams of 2 3 rounds 2000m/1750m Row 60 Dumbbell Front Squats (50s/35s) Independence (RX) Teams of 2 3 rounds 1750m/1500m Row 60 Dumbbell Front Squats (35s/25s) Liberty Teams of 2 3 rounds 1000m/850m Row 60 Goblet Squats (light) Target time: 24-26 minutes Time cap: 30 minutes Moderate to Hard pace on the row. Steady reps on the Squats. Make sure transitions are smooth. Settle in and have fun. Coodown/Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch (10×1, Work to a Heavy Single) CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″Freedom (RX’d) 15:00 Amrap 9 Deadlifts (155/100) 12 Hand Release Push Ups 15 Box Jumps (24/20) (KG conv 70/45) Independence 15:00 Amrap 9 Deadlifts (135/95) 12 Hand release Push Ups 15 Box Jumps (20/16) (KG conv 61/43) Liberty 15:00 Amrap 9 Kettlebell Sumo Deadlifts (light) 12 Bar Push Ups 15 Box Step Ups (20/16) Target number of Rounds: 9+ rounds Minimum number of Rounds before scaling: 6 rounds Deadlift should be roughly 50% of 1 RM or lighter. Try to keep box jumps under 1 minute. Rounds should be completed in a maximum of 2 minutes! Mobility (No Measure) 1 min couch stretch (each side) 1 min Bicep Wall Stretch...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (7×5, Last 2 Sets at 80%) Front Squat (7×5, Last 2 Sets at 80%) Workout (Time) Cera Freedom (RX+) 50 GHD’s (Or 50 Stick Sit Ups) 5 Rope Climbs (Or 20 Strict Pull Ups) 100 Wall Balls (20/14) Independence (RX) 50 Stick Sit Ups 16 Strict Pull Ups 100 Wall Balls (14/10) Liberty 50 Sit Ups 20Jumping Pull-ups 100 Wall Ball Thrusters (light) Target timet: 8-10minutes Time cap: 14minutes Focus on clean reps for pull ups and wallballs. Partition movements as needed to stay fresh. Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more