CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press (8×3, Last 3 Sets at 75%) Shoulder Press (8×3, Last 3 Sets at 75%) Push Press (8×3, Last 3 Sets at 75%) Workout (Time) Honda Freedom (RX+) 3 rounds 20 Handstand Push Ups 30 Toes to Bar 16 Front Rack Lunge (95/65) Independence (RX) 3 rounds 15 Handstand Push Ups 20 Toes to Bar 16 Front Rack Lunge (75/55) Liberty 3 rounds 20 Dumbbell Push Press 20 Hanging Knee Raises 16 Single Dumbbell Lunge (light) Target time: 12-14 minutes Time cap: 16 minutes High susceptibility to burnout so scale appropriately and break your rounds up early and often. Mainly on HSPU and Toes to Bar. Lunges put more on the shoulders than you expect. Shake it out between rounds! Mobility (Checkmark) 1 min seal pose 1 min bicep stretch on wall 1 min tricep lacrosse ball smash (each side)Read more

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