CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press Build to a Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout Biscayne Bay (Time) Freedom (RX’d) 30/24 Calorie Air Bike 40 Wall Balls (14/10) 30 Wall Balls (20/14) 20 Wall Balls (30/20) 30/24 Calorie Air Bike (KG conv: WB1 6/4, WB2 9/6, WB3 14/9) Independence 24/19 Calorie Air Bike 32 Wall Balls (14/10) 24 Wall Balls (20/14) 16 Wall Balls (30/20) 24/19 Calorie Air Bike (KG conv: WB1 6/4, WB2 9/6, WB3 14/9) Liberty 20/16 Calorie Air Bike 30 Air Squats 20 Wall Ball Thrusters (light) 10 Wall Balls (light) 20/16 Calorie Air Bike Target time: 10-12 minutes Time cap: 15 minutes 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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×5, Last 3 Sets at 70% * Rest 2:00 between rounds * Shoulder Press 8×5, Last 3 Sets at 70% * Rest 2:00 between rounds * Single leg DB Romanian Deadlift *Rest 1:00-1:30 b/t sets Focus: Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×5, Last 3 Sets at 70% * Rest 1:45 between rounds * Shoulder Press 8×5, Last 3 Sets at 70% * Rest 1:45 between rounds * Workout Biscayne Bay (Time) Freedom (RX+) 30/24 Calorie Air Bike or 500m Run 30 Wall Balls (20/14) 30 Box Jumps (24/20) 30 Wall Balls (20/14) 30/24 Calorie Air Bike or 500m Run Independence (RX) 24/19 Calorie Air Bike or 400m Run 25 Wall Balls (20/14) 30 Box Jumps or Step Ups (24/20) 25 Wall Balls (20/14) 24/19 Calorie Air Bike or 400m Run Liberty 20/16 Calorie Air Bike or 300m Run 30 Wall Balls (light) 20 Box Step Ups (20/16) 30 Wall Balls (light) 20/16 Calorie Air Bike or 300m Run Target time: 10-12 minutes Time cap: 15 minutes Come out moderate and try to pick up your pace on the back half...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean + Push Jerk Power Clean + Push Jerk 10×5 With an ongoing clock: Minute 0-10: Every minute on the minute for 10 minutes: 5 Power Clean and Push Jerks Use a lightweight that can be cycled smoothly for 5 Touch and Go reps. Rest exactly 2 minutes. The metcon begins at the 12 min mark.… Workout Wynwood Walls (Checkmark) Rest until minute 12:00 (after strength) From minute 12-22: Freedom (RX’d) Every minute on the minute for 10 minutes 200/175m Row (Or Ski) Independence Every minute (10:00) 175/150m Row (Or Ski) Liberty Every minute (10:00) 150/125m Row (Or Ski) Target time each set: 40-45 seconds Time cap each set: 52 seconds Gymnastics/Core Gymnastics: Core Conditioning (Day 1) (Time) Day 1: Advanced: Accumulate 80 V Ups Every time you break, perform 5 Burpees Intermediate: Accumulate 50 V Ups Every time you...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean Power Clean 8×3 Every 2 minutes for 8 Rounds: 3 Power Clean *Use a weight that can be cycled smoothly for 3 Touch and Go reps. Workout Wynwood Walls (Time) Freedom (RX+) 8 Rounds 200/175m Row or 200m Run 1 Power Clean (225/155) -Rest 1:00- Independence (RX) 8 Rounds 175/150m Row or 150m Run 1 Power Clean (185/105) -Rest 1:00- Liberty 8 Rounds 150/125m Row or 150m Run 1 Power Clean (Moderate) -Rest 1:00- Target time each set: 1:00 Time cap each set: 1:10 Push the Row/Run. It’s near a 1:1 work/rest ratio. It will catch up in the back half. Slow down and set up for each clean. 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