CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 5 Bench Press x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Clint Barton (Time) Freedom (RX’d) 3 Rounds 30 Kettlebell Swings (53/35) 30 Push Ups (KG conv: 24/16 KB) Independence 3 rounds 30 Kettlebell Swings (35/25) 30 Push Ups (KG conv: 16/11 KB) Liberty 3 rounds 20 Russian Kettlebell Swings (light) 20 Bar Push Ups Target time: 6-8 minutes Time cap: 10 minutes Gymnastics Gymnastics: Bar Muscle Up Prep (Day 1) (Checkmark) 4 Positions of the Bar Muscle Up: Position 1: Jump into Pike Position 2: Arch Position 3: Hollow Rock Around Position 4: Support Warm Up: Advanced: 5 Reps of Position 1 5 Reps of Position 1 & 2 5 Reps of Positions 1,2 &3 5 Reps of Bar Muscle Ups Intermediate: 5 Reps of Position 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 6×5, Last 2 Sets at 65% *Complete on a 2:00 Clock Workout Peter Parker (Time) Freedom (RX+) 3 Rounds 21/18 Calorie Bike or 300m Run 60 Double Unders 10 Deadlifts (135/95) 11/8 Calorie Bike or 150m Run 30 Double Unders 5 Hang Power Cleans (135/95) Independence (RX) 3 Rounds 21/18 Calorie Bike or 300m Run 40 Double Unders 10 Deadlifts (95/65) 11/8 Calorie Bike or 150m Run 20 Double Unders 5 Hang Power Cleans (95/65) Liberty 3 Rounds 18/15 Calorie Bike or 250m Run 60 Single Unders 10 Deadlifts (light) 9/7 Calorie Bike or 125m Run 30 Single Unders 5 Hang Power Cleans (light) Target time: 15 Minutes Time cap: 18 Minutes Use the first round as a gauge if you came out to fast and make adjustments. Manage your heart rate before you attempt movements on the barbell. Elbows...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 5 Back Squat x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Peter Parker (5 Rounds for time) Freedom (RX’d) Every 3:00 (5 sets) 12/10 Calorie Air Bike 60 Double Unders 12/10 Calorie Air Bike Independence Every 3:00 (5 sets) 10/8 Calorie Air Bike 50 Double Unders 10/8 Calorie Air Bike Liberty Every 3:00 (5 sets) 8/7 Calorie Air Bike 50 Single Unders 8/7 Calorie Air Bike Target time each set: 1:30-1:45 Time cap each set: 2:30 Cooldown/Mobility 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/Accessory Bench Press 6×5, Last 2 Sets at 65% *Complete on a 2:00 Clock Shoulder Press 6×5, Last 2 Sets at 65% *Complete on a 2:00 Clock Workout Steve Rogers (AMRAP – Reps) Freedom (RX+) 4 Sets 2:00 AMRAP 500m Bike or 200m Run 12 Box Jump Overs (20) Max Handstand Push Ups -rest 2:00 between sets- Independence (RX) 4 Sets 2:00 AMRAP 500m Bike or 200m Run 10 Box Jump Overs (20) Max Wall Walks -rest 2:00 between sets- Liberty 4 Sets 2:00 AMRAP 400m Bike or 200m Run 10 Box Step Ups (20) Max Dumbbell Press (light) -rest 2:00 between sets- Target number of reps each set: 10+ Reps Minimum number of reps before scaling: 6 reps Ideally we’re finishing the cardio and box with roughly 45 seconds before our shoulder variation. Catch your breath and aim for 1-2 sets...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 5 Deadlifts x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Steve Rogers (4 Rounds for reps) Freedom (RX’d) 4 Sets 2:00 AMRAP 200/175m Row 12 Box Jump Overs (20) Max Thrusters (95/65) -rest 2:00 between sets- (KG conv: 43/29 Thrusters) Independence 4 Sets 2:00 AMRAP 200/175m Row 10 Box Jump Overs (20) Max Thrusters (75/55) -rest 2:00 between sets- (KG conv: 34/25 Thrusters) Liberty 4 Sets 2:00 AMRAP 175/150m Row 10 Box Step Ups (20) Max Dumbbell Thrusters (light) -rest 2:00 between sets- Target number of reps each set: 12+ Reps Minimum number of reps before scaling: 8 reps 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