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” 6 Min at RPE3 2 Min at RPE7 -Rest 1 Min- 10x (1 Min 40 Seconds at RPE3, 20 Sec at RPE7) *No rest between reps or sets. -Rest 3 Min- 2 Min at RPE7 6 Min at RPE3WHAT IS RPE? RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would match up exactly with your RPE (example: 3×3 Snatches @70% 1RM would feel like 3×3 Snatches @7/10 RPE). Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it matches up with RPE, instead of...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “Going to Work” Freedom (RX+) 20 Sets (Partners Alternate Movements) 200m Run 10 Toes to Bar 3 Power Cleans (105/155) Independence (RX) 20 Sets (Partners Alternate Movements) 200m Run 10 Knees to Elbows 3 Power Cleans (75/115) Liberty 20 Sets (Partners Alternate Movements) 150m Run 10 Hanging Knee Raises 6 Sandball Slams (light) Target time each set: 1:30-1:45 Time cap each set: 2 minutes Accessory Metcon (4 Rounds for time) Mayhem Mini-Pump – Arms/Core Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other. 4 Rounds 10 Banded Pushups 10 Strict Pullups 15 Ring Push Ups 15 DB Spider Curls 10...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×3, Last 3 at 75%) On a 1:45 Minute Clock Front Squat (7×3, Last 3 at 75%) On a 1:45 Minute Clock Workout Metcon (Time) “Echo Press” Freedom (RX+) 25/20 Calorie Assault Bike or 21/15 Calorie Echo Bike 10 Strict Handstand Push Ups 25/20 Calorie Assault Bike or 21/15 Calorie Echo Bike 10 Strict Handstand Push Ups 25/20 Calorie Assault Bike or 21/15 Calorie Echo Bike 10 Strict Handstand Push Ups 25/20 Calorie Assault Bike or 21/15 Calorie Echo Bike Independence 20/16 Calorie Assault Bike or 18/14 Calorie Echo Bike (26/21 Calorie Row) 10 Handstand Push Ups 20/16 Calorie Assault Bike or 18/14 Calorie Echo Bike (26/21 Calorie Row) 10 Handstand Push Ups 20/16 Calorie Assault Bike or 18/14 Calorie Echo Bike (26/21 Calorie Row) 10 Handstand Push Ups 20/16 Calorie Assault Bike or 18/14 Calorie Echo Bike (26/21...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “The Hammer” Freedom (RX+) 5 rounds: 10 Deadlifts (225/155) 10 Shoulder to Overhead (135/95) 400m Run Independence (RX) 5 rounds: 10 Deadlifts (185/125) 10 Shoulder to Overhead (95/65) 300m Run Liberty 5 rounds: 10 Deadlifts 10 Shoulder to Overhead 200m Run Target time: 14-16 minutes Time cap: 20 minutes Gymnastics Ring Pullups (5×6-10) *Rest 1:00-1:30 b/t sets Focus: Set up a pair of rings above your head. Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Scaling options for this would be assisting the pull with your legs on the floor, or jumping to the top and having a slow and controlled descent from the top. Rest 90 sec b/w sets Pull-ups (5×6-10) Cooldown Metcon (No Measure) 1 min couch stretch (each side) 1 min twisted cross (each side) 30 sec bicep stretch on...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean and Jerk (1 Power Clean + 1 Push Jerk E1:30×5 @70% of 1RM) Front Squat (3-2-1-1-1 (build up in weight)) Workout Metcon (Time) “Up and Over” Freedom (RX+) 3 rounds for time: 10 Bar Muscle Ups (Or 20 Chest to Bar) 20 Box Jump Over no touch (20″) 30 GHDs or 30 Alternating V-Ups -Then- 30 Front Rack Lunge (135/95) Independence (RX) 3 rounds for time: 8 Bar Muscle Ups (Or 16 Chest to Bar) 20 Box Jump Over (20″) 30 GHD Sit Ups + 6in riser or 30 Alternating V-Ups Then 30 Front Rack Lunge (95/65) Liberty 3 rounds for time: 10 Up Down + Jumping Pull-up 20 Box Jumps (low) 30 Abmat Sit ups Then 30 Dumbbell FrontRack Lunge (light) Target time: 12-14 minutes Time cap: 16 minutes Shooting for faster than 5 minutes per round Break the...Read more