CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 1 min easy row 5 Deadlifts (empty bar) 5 Hang Squat Cleans (empty Bar) 5 Strict Pull Ups or 10 Ring rows 5 V-ups (each side) 5 Birddogs (each side) 2. Workout Prep This workout will take a while to review and set up. Warm up with each movement as you prepare. Workout “12 Days of Christmas” (Time) Freedom (RX’d) 12 Days of Christmas 1 Rope Climb 2 Squat Cleans (155/105) 3 Muscle Ups 4 Burpee over Bar 5 Deadlifts (155/105) 6 Handstand Push Ups 7 Toes to bar 8 Wall Ball (20/14) 9 Box Get Over (48”/40”) 10 Back Rack Lunges (155/105) 11 Chest to Bar 12 Thruster (155/105) (KG Conv 70/48) Option 1 1 Sumo Deadlift High-Pull (75/55 lb) 2 Thrusters (75/55 lb) 3 Push Presses (75/55 lb) 4...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout 12 Days of Christmas (Time) 1 Power Snatch (65#/95#) 2 Thrusters (65#/95#) 3 Shoulder to Overhead (65#/95#) 4 Hang Power Cleans (65#/95#) 5 Knees To Elbow 6 Pull-Ups or 1 Rope Climb 7 American KB Swings (35#/53#) 8 Wallballs (14# to 9’/20# to 10′) 9 Box Jumps (20/24) 10 Double unders 11 Burpees over bar 12/Side OH lunge (25#/45#)Target Time: 20-25 minutes Time Cap:30 Minutes Choose a weight on the barbell that you can hold on to. Come out steady, the rounds will start to accumulate as you make it to rounds 5-7. The workout really starts at Round 11. Try to hold your pace and keep the transitions short! Cooldown/Mobility Mobility (No Measure) 1:00 Barbell Quad Smash (each side) 1:00 Couch Stretch (each side) 1:00 Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 20 Banded Side Steps 10 Banded Good Mornings -into- 3 sets 5 Single Arm Dumbbell Bench (each) 3 Inch Worms 5 Suitcase Deadlifts (each) 5 Dead Bugs 2. Workout Prep 2 sets: 5 Dumbbell Bench Press 5 Dumbbell Deadlifts *Build-in weight Workout “No one should be alone on Christmas” (AMRAP – Rounds and Reps) Freedom (RX’d) 12:00 AMRAP 10 Dumbbell Bench Press (50s/35s) 10 Dumbbell Deadlifts (50s/35s) (KG conv: 22.5/15 DBs) Independence 12:00 AMRAP 10 Dumbbell Bench Press (35s/25s) 10 Dumbbell Deadlifts (35s/25s) (KG conv: 15/10 DBs) Liberty 12:00 AMRAP 10 Dumbbell Bench Press (light) 10 Dumbbell Deadlifts (light) Target number of Rounds: 9+ Rounds Minimum number of Rounds before scaling: 7 Rounds Accessory/Core Core Work (Checkmark) 3 sets: 30 Heel Taps (each side) 30 GHD Russian Twist...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “No one should be alone on Christmas” (AMRAP – Rounds and Reps) Freedom (RX+) 12:00 AMRAP 10 Dumbbell Bench Press (50s/35s) 10 Dumbbell Deadlifts (50s/35s) 200m Run or 15/12 Cal Bike Independence (RX) 12:00 AMRAP 10 Dumbbell Bench Press (35s/25s) 10 Dumbbell Deadlifts (35s/25s) 200m Run or 15/12 Cal Bike Liberty 12:00 AMRAP 10 Dumbbell Bench Press (light) 10 Dumbbell Deadlifts (light) 150m Run or 12/10 Cal Bike Target number of Rounds: 5+ Rounds Minimum number of Rounds before scaling: 4 Rounds This is a functional bodybuilding type of day. Work through full range and don’t rush the dumbbell movements. Use the run/bike as recovery from round to round. For those of you coming this weekend, save some energy for tomorrow. Accessory/Core Core Work (Checkmark) 3 sets: 30 Heel Taps (each side) 30 GHD Russian Twist (Or Regular Russian Twist) 30...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8×2, Building up for the last 2 sets to be at 80%. *Complete on a 2:00 Clock Workout “No one should be alone on Christmas” (AMRAP – Rounds and Reps) Freedom (RX+) 12:00 AMRAP 10 Dumbbell Bench Press (50s/35s) 10 Dumbbell Deadlifts (50s/35s) 200m Run or 15/12 Cal Bike Independence (RX) 12:00 AMRAP 10 Dumbbell Bench Press (35s/25s) 10 Dumbbell Deadlifts (35s/25s) 200m Run or 15/12 Cal Bike Liberty 12:00 AMRAP 10 Dumbbell Bench Press (light) 10 Dumbbell Deadlifts (light) 150m Run or 12/10 Cal Bike Target number of Rounds: 5+ Rounds Minimum number of Rounds before scaling: 4 Rounds This is a functional bodybuilding type of day. Work through full range and don’t rush the dumbbell movements. Use the run/bike as recovery from round to round. For those of you coming this weekend, save some energy for tomorrow. Accessory/Core...Read more