CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) “BikeErg Lactate Threshold” 3 Sets 5 Min at RPE3, 30 Sec at RPE1 45 Sec at RPE7, 30 Sec at RPE1 15 Sec at RPE9 *Rest 90 Sec between sets. Workout Metcon (2 Rounds for time) “Ice Breakers Sour” Freedom (RX’d) 2 Sets 3 Rounds 15/12 Cal Assault Bike (Or 20/16 Calorie Row) 9 Deadlift (225/155) -Rest 3:00 between sets- (KG conv: DL 102/70) Independence 2 Sets 3 Rounds 12/10 Assault Bike (Or 16/13 Calorie Row) 9 Deadlift (185/125) Rest 3:00 between sets (KG conv: DL 83/56) Liberty 2 Sets 3 Rounds 12/10 Assault Bike (Or 16/13 Calorie Row) 9 Dumbbell Deadlifts (moderate) Rest 3:00 between setsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard CONDITIONING Sled Push (Checkmark) Every 2:00 x 6 Rounds, Down and Back. 3 Each Athlete (90/135) Metcon (Time) “Sour Punch Straws” Freedom (RX+) 5 Rounds 20 Synchro Toes to Bar (Or 40 GHD’s) 30 Handstand Push Ups (OR 20 Strict Handstand Push Ups) Independence (RX) 5 Rounds 15 Synchro Toes to Bar (Or 20 Knees to Elbows) 24 Handstand Push Ups Liberty 6 Rounds 15 Synchro Hanging Knee Raises 20 Dumbbell Push Press (light) Target time: 10-12 minutes Time cap each set: 16 minutes Short, quick sets for Toes to Bar and HSPU. Avoid Burnout! 200m Run (Time) Max Effort 200m RunEvery 2:00 x 6 Rounds.  3 Each Athlete Partner WOD Cooldown/Mobility Metcon (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Foam Roll Lats (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (7×2) Front Squat (7×2) Workout Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Freedom (RX+) 5 Rounds 400m Run 15 Overhead Squats (95/65) Independence (RX) 5 Rounds 400m Run 12 Overhead Squats (75/55) Liberty 5 Rounds 300m Run 15 Dumbbell Front Squats (light) Target time: 14-16 minutes Time cap: 20 minutes Maintain pace set in the first round Aim for unbroken squats The place to make up time is on the run, don’t sandbag the later rounds! Cooldown/Mobility Metcon (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Pull-ups (5×3-6) KB RDL (Stagger Stance 5×5/5) Workout Metcon (Time) “Mike and Ike Sours” Freedom (RX+) 5 rounds 20 Alternating V-Ups 15 Burpee Box Jump Overs (24/20) Independence (RX) 5 rounds 20 Alternating V-Ups 12 Burpee Box Jumps (24/20) Liberty 5 rounds 20 Sit ups 15 Up Downs + Step Up Target time: 10-12 minutes Time cap: 15 minutes Moderate Pacing Aim to complete the V-Ups unbroken Burpees will determine pacing, try to stay steady and keep heart rate low.  Don’t come out too fast! Cooldown/Mobility Metcon (No Measure) 1 min couch stretch (each side) 1 min twisted cross (each side) 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) “Sour Gummy Worms” Freedom (RX+) AMRAP 30 40 Double Unders 5 Power Cleans (95/135) 8/10 Cal Assault Bike or 7/9 Echo Bike *Alternate Rounds with Partner* Independence (RX) AMRAP 30 25 Double Unders 5 Power Clean (95/65) 7/9 Calorie Assault Bike or 6/8 Calorie Echo Bike *Alternate Rounds with Partner* Liberty AMRAP 30 Minutes 30 Single Unders 5 Power Cleans 6/8 Calorie Assault Bike Target number of Rounds: 20 rounds Minimum number of Rounds before scaling: 15 rounds Unbroken Jump Rope Touch and Go Cleans Go Hard on the Bike, Rest is Coming Cooldown/Mobility Metcon (Checkmark) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)Read more