CrossFit Mile Zero – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunSplit up however you would like. Run on a 10:00 clock Workout (2 Rounds for time) Shamrock Freedom (RX+) 42-30-18 Deadlift (255/175) Bench Press (155/105) -Rest 5:00- 42-30-18 Deadlift (205/135) Bench Press (135/95) Independence (RX) 42-30-18 Deadlift (225/155) Bench Press (135/95) -Rest 5:00- 42-30-18 Deadlift (185/125) Bench Press (115/80) Liberty 2 sets 21-15-9 Kettlebell Sumo Deadlift (moderate) Dumbbell Bench Press (Light/moderate) -Rest 5:00 between sets- Target time: Workout 1: 6-8 minutes Workout 2: 6-8 minutes Time cap: 10 minutes each set Option 1: Gymnastics Skill Work (Checkmark) Ring Muscle Ups: Week 1 – Day 2 We have two stations today. STATION 1 – Ring Stability: 4 ROUNDS of 30 seconds of Work / 30 seconds of Rest * Work as much as possible within the allotted time frame but STRESS Quality over Quantity Advanced: 30 seconds...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch Every 90 Seconds (12:00) 3 Power Snatch – Use lightweight that can be cycled smoothly for 3Touch and Go reps Workout (AMRAP – Rounds and Reps) Green Eggs and Ham Freedom (RX+) 16:00 AMRAP 30/24 Calorie Bike or 400m Run 20 Thrusters (45/35) 10 Strict Pull-Ups Independence (RX) 16:00 AMRAP 25/20 Calorie Bike or 300m Run 20 Thrusters (35/25) 8 Strict Pull-Ups Liberty 16:00 AMRAP 20/15 Calorie Bike or 200m Run 10 Dumbbell Thrusters (light) 5 Jumping Pull-Ups or Ring Rows Target number of Rounds: 4+ rounds Minimum number of Rounds before scaling: 3 Today is a move and be happy kind of day. Take on the workout at your pace. Try it with a high intensity bike, unbroken thrusters, or challenge your kip/butterfuly pull ups. Mobility (No Measure) 1 min lying 90/90 hip stretch (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean Every 90 Seconds (12:00) 3 Power Cleans – Use lightweight that can be cycled smoothly for 3Touch and Go reps Workout (Time) Kiss Me I’m Irish Freedom (RX+) For Time: 40-30-20-10 Box Jump Overs (24/20) 20-15-10-5 Stick Sit Ups (Or GHD Sit Ups) Independence (RX) For Time: 40-30-20-10 Box Jump Overs (20/16) 15-12-9-6 Stick Sit Ups Liberty For Time: 20-15-10-5 Low Box Jumps Sit Ups (Or GHD Sit Ups) Target time: 6-8 minutes Time cap: 12 minutess Box Jump/Step Overs are high intensity. Let the heart rate come back down during sit ups. Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat Build to a Heavy 1 RM, 2 RM, 3 RM. * On a 2:15 Clock * * Newer Athletes build to a heavy triple. Not a max!* Front Squat Build to a Heavy 1 RM, 2 RM, 3 RM. * On a 2:15 Clock * * Newer Athletes build to a heavy triple. Not a max!* Workout (Time) Emerald Isle Freedom (RX+) 21-15-9 Double Dumbbell Clean and Jerks (50s/35s) 16 Double Dumbbell Front Rack Lunge (50s/35s) Independence (RX) 21-15-9 Double Dumbbell Clean and Jerks (35s/25s) 16 Double Dumbbell Front Rack Lunge (35s/25s) Liberty 20-16-10 Alternating Dumbbell Clean and Jerks (light) 50ft Single Dumbbell Front Rack Walking Lunge (light) Target time: 5-7 minutes Time cap: 10 minutes Steady workout with a decent amount of weight. Be prepared for the heart rate to spike and breathing to be difficult. Break the...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift Build to a Heavy 1 RM, 2 RM, 3 RM. * On a 2:15 Clock * * Newer Athletes build to a heavy triple. Not a max!* Workout (Time) Saint Patrick Freedom (RX+) For time, partition any way: 1600m Run or 4000m Bike 80 Toes to Bar Independence (RX) 1200m Run or 3000m Bike 60 Toes to Bar Liberty 1000m Run or 2500m Bike 80 Hanging Knee Raises Target time: 13-15 minutes Time cap: 18 minutes Choose the run distances to act as a recovery for Toes to Bar. Pace accordingly so you don’t front or backload one movement too much. Mobility (Checkmark) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)Read more