CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (5-4-3-2-2-1-1-1) Last 3 sets at 85-90% Front Squat (5-4-3-2-2-1-1-1) Last 3 sets at 85-90% Workout (Time) Noah’s Ark Freedom (RX+) Teams of 2 (1:1) 50-40-30-20-10 Calorie Assault Bike *40-32-24-16-8 Women’s Calories or 800m-600m-400m-300m-200m Run Independence (RX) Teams of 2 (1:1) 40-32-24-16-8 Calorie Assault Bike (32-24-18-12-6 Women’s Calories) or 600m-400m-400m-300m-200m Run Liberty Teams of 2 (1:1) 25-20-15-10-5 Calorie Assault Bike (20-16-12-8-4 Women’s Calories) Target time: 16-18 minutes Time cap: 22 minutes Hard pace throughout, 90%ish Start the Bike hard and settle in. For the run settle in early and turn it up at the halfway point. Choose a partner similar in pacing to you. Looking for 1:1 work to rest ratio. Mobility (No Measure) 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 Strength Push Jerk 3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk) – Rest 60-90 seconds between sets – Workout (AMRAP – Rounds and Reps) Kristoff and Sven Freedom (RX+) 16:00 Amrap 16 Alternating Dumbbell Snatch (50/35) 16 GHD’s (Or Stick Sit ups) 16 Box Jump Overs (20) Independence (RX) 16:00 Amrap 16 Alternating Dumbbell Snatch (35/25) 12 V Ups 12 Box Jump Overs (20) Liberty 16:00 Amrap 16 Kettlebell Swings (eye level) 16 Sit Ups 16 Box Step Ups (20) Target number of Rounds: 7+ Rounds Minimum number of Rounds before scaling: 5 rounds Find a pace you can hold throughout. Don’t get to a spot where you need excessive rest. Transitions should be quick, 5-10 seconds. Dig in and hold on. Mobility (Checkmark) 1:00 Barbell Quad Smash (each side) 1:00 Couch Stretch (each side) 1:00 Trap Smash (each...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (5-4-3-2-2-1-1-1) Last 3 sets at 85-90% Workout (Time) Elsa and Anna Freedom (RX+) 10 rounds 16/13 Calorie Row or 150m Run 8 Burpee Over Rower Independence 10 rounds 14/11 Calorie Row or 100m Run 6 Burpee Over Rower Liberty 15:00 Amrap 12/10 Calorie Row 8 Up Downs Target time: sub 14 minutes Time cap: 18 minutes Stay consistent through each round. If anything come off the gate with a little in the tank. Moderate to hard pace on the row. The goal is to get off under 55 seconds each round. When you get to Round 9, let it fly. Accessory Goblet Squat: 1 and a Half Reps (4×10) *Build to a moderate weight; stay the same or build across sets Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Overhead Squat 3 Overhead Squats x 5 Sets @60-70% (1RM Snatch) – Rest 60-90 seconds between sets – Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsFreedom (RX+) 21-15-9 Thrusters (95/65) Pull-ups (KG Conv 43/29) Independence (RX) 21-15-9 Thrusters (75/55) Pull-ups (KG Conv 34/25) Liberty 21-15-9 Dumbbell Thrusters (light/moderate weight) Ring Rows Target time: 2:30-3:30 Time cap: 6 minutes If you’re a veteran go for big sets. Ideally unbroken, but try to keep those transitions fast. If you’re new to intermediate, come out with a game plan and break sets up to something manageable out the gate. Bring your A game, because this workout is about as HYPE as it gets. Mobility (Checkmark) 1 min couch stretch (each side) 1 min Bicep Wall Stretch 1 min Seal PoseRead 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” 10 Min at RPE3 -Rest 1 Min- 2000m at RPE6, -Rest 1 Min- 5 Sets 500m at RPE6 2 Min at RPE3 *No Rest between reps or sets. Workout Two (2 Rounds for time) New Year’s Resolutions Freedom (RX’d) 2 sets 5 rounds 1 Rope Climb 50’ Dumbbell Walking Lunge (50/35) -Rest 5 minutes between sets- (KG Conv 22.5/15) Independence 2 sets 5 rounds 1 Rope Climb 50’ Dumbbell Walking Lunge (35/25) Rest 5 minutes between sets (KG Conv 15/10) Liberty 2 sets 5 rounds 2 Zombie Climbs 50′ Walking Lunge Rest 5 minutes between setsRead more