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 (5 Rounds for distance) “BikeErg Lactate Threshold” 2 Sets 2 Min at RPE7 6 Min at RPE6 *Rest 2 Min at RPE2 after each set. -Rest 1 Min- 3 Sets 1 Min at RPE8 3 Min at RPE4 Total: 33 Min Workout Metcon (Time) Freedom (RX’d) 2000/1600m Bike Erg OR 1000/800m Row 30 Burpees to 6 inch target 1500/1200m Bike Erg OR 750/600m Row 20 Burpee Box Jump Overs (24/20) 1000/800m Bike Erg OR 500/400m Row 10 Burpee Box Get Overs (48/42) 500/400m Bike Erg OR 250/200m Row Independence 2000/1600m Bike Erg or 1000/800m Row 30 Burpees 1500/1200m Bike Erg or 750/600m Row 20 Burpee Box Jump Overs (20/16) 1000/800m Bike Erg or 500/400m Row 10 Burpee Box Get Overs (36/30) 500/400m...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Iceman” Independence Teams of 2 1000/800m Row 50 Handstand Push-Ups 800/640m Row 8 back-rack walking lunge (135/95) (each) 600/480m Row 8 front-rack walking lunge (135/95) (each) 400/320m Row overhead walking lunge (135/95) (each) 200/160m Row Individual Option: For time: 500/400m Row 25 Handstand Push-Ups 400/320m Row 8 back-rack walking lunge (135/95) (each) 300/240m Row 8 front-rack walking lunge (135/95) (each) 200/120m Row 8 overhead walking lunge (135/95) (each) 100/80m Row Target time: 22-24 minutes Time cap: 30 minutes Cooldown Warm-up (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal Pose[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4) [Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME) [Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (AMRAP – Reps) “You can be my Wingman any time” Freedom (RX+) 5 sets: 3 min AMRAP: 10 Clean and Jerks (135/95) 50 Double Unders Max Abmat Sit-ups in the remaining time -1 minute rest between sets- Independence (RX) 5 sets: 3 min AMRAP: 10 Clean and Jerks (95/65) 35 Double Unders Max Abmat Sit-ups in the remaining time 1-minute rest between sets Liberty 5 sets: 3 min AMRAP: 10 Alternating Dumbbell Clean and Jerks (light-mod) 50 Single Unders Max Abmat Sit-ups in the remaining time 1-minute rest between sets Target number of reps each set: 25+ reps Minimum number of reps before scaling: 15 reps Have 60 seconds for sit ups or scale CJ by 2 DU by 10 Clean and Jerk roughly 50% 1 RM Accessory Lying DB Pullover on Bench *Rest 1:00-1:30 b/t sets Focus: Lying on...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click here Metcon (Time) Independence 1200m Run 1600m Row 1200m Run Liberty 3000m Bike Erg 1500m Row 3000m Bike Erg Target time each set: 22-25 minutes Time cap each set: 30 minutes First Mile 75-80% Row start light, moderate to hard middle, easy finish Second Mile, start slow and finish the last 200 hard! Gymnastics Metcon (5 Rounds for time) Skill Progression: Ring Support 5 sets: 20-30 seconds Top of Ring Dip Hold – rest 1 minute between sets – Cooldown Warm-up (No Measure) 1 min foam Roll Quads 1 min foot smash with Lacrosse ball (each side) 30-sec single leg down dog (each side – focus on calf...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean and Jerk (1×1) Workout Metcon (Time) “Rooster” Freedom (RX+) For Time: 50 Kettlebell Swings (53/35) 30 Wall Balls (30/20) 20 Chest to Bars 30 Wall Balls (30/20) 50 Kettlebell Swings (53/35) Independence (RX) 50 Kettlebell Swings (35/25) 30 Wall Balls (20/14) 15 Chest to Bars 30 Wall Balls (20/14) 50 Kettlebell Swings (35/25) Liberty 50 Russian Kettlebell Swings (light) 30 Wall Ball Thrusters (light) 20 Ring Rows 30 Wall Ball Thrusters (light) 50 Russian Kettlebell Swings (light) Target time: 10-12 minutes Time cap: 15 minutes Moderate Pacing, breaking into small sets KB to start makes things Grippy, keep that in mind getting to pull ups 2-3 sets per movement Cooldown Warm-up (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 Pose](https://www.youtube.com/watch?v=eln0jlSQkI0) [Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)Read more