CrossFit Mile Zero – Endurance View Public Whiteboard Metcon (Checkmark) 24min EMOM: 1: 6 Sandbag Cleans (150/100) 2: 20 yd Sled Push (3×45/2×45) 3: 4x50ft Shuttle Run Warm Up 3 rounds: 2 SB Cleans 20yd Sled Push 2x50ft Shuttle RunRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Pepperoni Pizza” Freedom (RX+) Teams of 2 8 sets (each/1:1) 500/450m Row Independence (RX) Teams of 2 8 sets (each/1:1) 500/400m Row Liberty Teams of 2 8 sets (each/1:1) 300/250m Row Target time each set: 1:45-1:50 Time cap each set: 2 minutes * See Coaches Notes for Limited Equipment, and Large Class Option Gymnastics Ring Dips (5 sets: 6-10 Strict Ring Dips – rest 1 min between) Cooldown Metcon (No Measure) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min foot smash with Lacrosse ball (each side)[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME) [Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18) [Banded overhead distraction](https://www.youtube.com/watch?v=OmMyWCwQCbw)Read more

CrossFit Mile Zero – Bodybuilding View Public Whiteboard Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”. The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise. Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable. () Warm-up Warm-up (No Measure) Lower Body Push/Pull Hip Halo Activation -into- 3 rounds 15/12 Bike Erg 5 Cossack Squats (each side) 10 Kang Squats...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 2 Power Cleans + 1 Push Jerk (Every 1:30 x 5 sets:) 2 Power Cleans + 1 Push Jerk (@65% of 1RM) Strength Front Squat (3-2-1-1-1 build up in weight) Workout Metcon (AMRAP – Rounds and Reps) “Supreme Pizza” Freedom (RX+) 12 minute AMRAP 10 Strict Pull-ups 15 GHD’s (Or 15 V-Ups) 10 Box Jump Overs (24/20) Independence (RX) 12 minute AMRAP 10 Pull-ups 15 GHD’s + 6in Riser(Or 15 V-Ups) 10 Box Jump Overs (20/16) Liberty 12 minute AMRAP 10 Ring Rows 15 Sit ups 10 Box step ups (20/16) Target number of rounds: 5-6 rounds Minimum number of rounds before scaling: 4 * See Coach Notes for Limited Equipment, and Large Class Option Cooldown Metcon (No Measure) 1 min forward fold (wide legs) 1 min seal pose 1 min trap smash with Barbell (each side)[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y) [Seal...Read more

CrossFit Mile Zero – Bodybuilding View Public Whiteboard Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”. The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise. Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable. () Warm-up Warm-up (No Measure) Upper Body Posterior (Back & Triceps) 3 Rounds 15/12 cal Row 10 Scap Pull-ups 15 Bent Over Barbell Rows (empty...Read more