CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×3, Last 3 Sets at 75% *Complete on a 2:00 Clock Shoulder Press 8×3, Last 3 Sets at 75% *Complete on a 2:00 Clock Workout Big Ben (Time) Freedom (RX+) 4 Rounds 15/12 Calorie Air Bike or 300m Run 15 Toes to Bar 100ft Farmer Carry (70s/50s) 5 Burpees to Target Independence (RX) 4 Rounds 12/10 Calorie Air Bike or 250m Run 12 Toes to Bar 100ft Farmer Carry (50s/35s) 5 Burpees to Target Liberty 4 Rounds 10/8 Calorie Air Bike or 200m Run 10 Hanging Knee Raises 100ft Farmer Carry (moderate) 5 Up Downs to Target Target time: 12-14 minutes Time cap: 16 minutes Use the first round to make adjustments. Speed up or slow down to maintain a sustainable effort. Toes to Bar/Variations should be done in 1-2 sets. Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 5 sets x 3 Back Squats @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Big Ben (Time) Freedom (RX’d) 4 Rounds 15/12 Calorie Air Bike 15 Toes to Bar 100ft Sandbag Carry (150/100) (Or Farmer Carry 70s/50s) 5 Bar Muscle Ups (KG conv: 70/45 SB, 32.5/22.5 DBs) Independence 4 Rounds 12/10 Calorie Air Bike 12 Toes to Bar 100ft Sandbag Carry (100/70) (Or Farmer Carry 50s/35s) 3 Bar Muscle Ups (KG conv: 45/32.5 SB, 22.5/15 DBs) Liberty 4 Rounds 10/8 Calorie Air Bike 10 Hanging Knee Raises 100ft Farmer Carry (moderate) 5 Jumping Chest to Bar Target time: 12-14 minutes Time cap: 16 minutes Cooldown/Mobility 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/Accessory Back Squat 8×3, Last 3 Sets at 75% *Complete on a 2:00 Clock Workout Big Ben (Time) Freedom (RX’d) 4 Rounds 15/12 Calorie Air Bike 15 Toes to Bar 100ft Sandbag Carry (150/100) (Or Farmer Carry 70s/50s) 5 Bar Muscle Ups (KG conv: 70/45 SB, 32.5/22.5 DBs) Independence 4 Rounds 12/10 Calorie Air Bike 12 Toes to Bar 100ft Sandbag Carry (100/70) (Or Farmer Carry 50s/35s) 3 Bar Muscle Ups (KG conv: 45/32.5 SB, 22.5/15 DBs) Liberty 4 Rounds 10/8 Calorie Air Bike 10 Hanging Knee Raises 100ft Farmer Carry (moderate) 5 Jumping Chest to Bar Target time: 12-14 minutes Time cap: 16 minutes Cooldown/Mobility 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/Accessory Deadlift 5 sets x 3 Deadlifts @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Leaning Tower of Pisa (AMRAP – Rounds and Reps) Freedom (RX’d) 7:00 AMRAP 7 Hang Power Snatch (95/65) 7 Box Jump Overs (30/24) (KG conv: 43/29) Independence 7:00 AMRAP 7 Hang Power Snatch (75/55) 7 Box Jump Overs (24/20) (KG conv: 34/25) Liberty 7:00 AMRAP 8 Hang Dumbbell Snatch (light) 8 Box Step ups (24/20) Target number of Rounds: 7+ Rounds Minimum number of Rounds before scaling: 5 Rounds Gymnastics Gymnastics: Chest to Bar Prep (Day 1) (Checkmark) 5 minutes of Intro/Cues cue 1: Jump from right under the rig cue 2: Press down on the rig to activate the shoulder and back muscles cue 3: Think “bring the rig to you” instead of you to the rig cue...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×3, Last 2 Sets at 75% *Complete on a 2:00 Clock Workout Leaning Tower of Pisa (Checkmark) Freedom (RX+) EMOM 15 200m Run 5 Muscle Ups or 10 Chest to Bar Pull Ups 7 Hang Power Snatch (95/65) Independence (RX) EMOM 15 150m Run 3 Muscle Ups or 6 Chest to Bar Pull Ups 7 Hang Power Snatch (75/55) Liberty EMOM 15 100m Run 5 Jumping Chest to Bar Pull Ups 7 Hang Power Snatch (light) Target time per set: :40 Time Cap per set: :50 Skill work under fatigue. Scale reps before scaling movements. Aim for unbroken sets for all 3 movements. 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