CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Face Pulls -into- 3 sets: 45-second Ski (or Row) 5 Bench Press (Build across sets) 10 Bird Dogs 5 Downward Dog/Seal Pose 2. Strength 5 sets of 5 Bench Press @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 5/4 Calorie Ski (or Row) 3 Push Ups Strength/Accessory Bench Press 5 sets of 5 Bench Press @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Deviled Eggs (2 Rounds for time) Freedom (RX’d) 2 sets 27-21-15 (21-16-12 for women) Calorie Ski or Row Push-Ups -Rest 5:00 between sets.- (the female reps apply only to the calories) * Repeat from March 1st, 2023 Independence 2 sets 24-18-12 (18-14-10 for...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Shoulder Press 8×3, Last 3 Sets at 90%+ * Complete a set on a 2:00 Clock * Workout Deviled Eggs (Time) Freedom (RX+) 2 Sets 25 Cal Row or 400m Run 30 Push Ups -Rest 1:00 Minute- 25 Cal Row or 400m Run 20 Alt DB Snatches (70/50) -Rest 1:00 Minute- Independence (RX) 2 Sets 20 Cal Row or 300m Run 25 Push Ups -Rest 1:00 Minute- 20 Cal Row or 300m Run 20 Alt DB Snatches (50/35) -Rest 1:00 Minute- Liberty 2 Sets 15 Cal Row or 250m Run 25 Bar Push Ups -Rest 1:00 Minute- 15 Cal Row or 250m Run 20 Alt DB Snatches (light) -Rest 1:00 Minute- Target time each set: 7-8 mins Time cap each set: 9 mins Aim...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean 10×2. Build up to a moderate to heavy touch and go set. *Complete on a 1:30 Clock Workout Quiche (Time) Freedom (RX+) Every 5:00 (3 sets) 50 Double Unders 5 Squat Cleans (135/95) Independence (RX) Every 5:00 (3 sets) 50 Double Unders 5 Power Cleans (115/85) Liberty Every 5:00 (3 sets) 50 Single Unders 5 Power Cleans (moderate) Target time each set: 2-3 minutes Time cap each set: 4 minutes Aim for a number on jump rope that you can hit unbroken. If 50 is daunting, bring the number down before scaling to singles. Set up for cleans and anticipate quick singles as the rounds progress. We’re aiming for 1:1 work to rest ratios, don’t spend too much time on the transitions. Cooldown/Mobility Mobility (No Measure) 1 min couch stretch (each side) 1 min pigeon pose (each side) 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean 10×2. Build up to a moderate to heavy touch and go set. *Complete on a 1:30 Clock Workout Quiche (Time) Freedom (RX+) Every 5:00 for 3 Sets 3 Rounds for Time 50 Double Unders 3 Squat Cleans (135/95) Independence (RX) Every 5:00 for 3 Sets 3 Rounds for Time 50 Double Unders 5 Power Cleans (115/85) Liberty Every 5:00 for 3 Sets 3 Rounds for Time 50 Single Unders 5 Power Cleans (moderate) Target time each set: 2-3 minutes Time cap each set: 4 minutes Aim for a number on jump rope that you can hit unbroken. If 50 is daunting, bring the number down before scaling to singles. Set up for cleans and anticipate quick singles as the rounds progress. We’re aiming for 1:1 work to rest ratios, don’t spend too much time on the transitions. Cooldown/Mobility Mobility...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes, 2-3 times through * Focus on footwork and finishing the pull 2. Strength Every Minute (10:00) 5 Power Snatch (+20lbs total from week 2) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps 3. Workout Prep 1 set: 4 Toes to Bar 2 Burpee Broad Jump 2 Toes to Bar Strength/Accessory Power Snatch Every Minute (10:00) 5 Power Snatch (+20lbs total from week 2) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout Quiche (3 Rounds...Read more