CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch + Overhead Squat 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM) x 5 sets * Complete a set every 1:30 * Snatch Balance (3 Snatch Balance x 3 sets (80% of 1RM)) Workout Metcon (Time) Freedom (RX+) Every 3:00 (5 sets) 100m Run 20 Wall Balls (20/14)(11ft/10ft) 6 Alternating Dumbbell Squat Snatch (50/35) 100m Run Independence Every 3:00 (5 sets) 100m Run 20 Wall Balls (20/14)(10ft/9ft) 6 Alternating Dumbbell Power Snatch (50/35) 100m Run Liberty Every 3:00 (5 sets) 100m Run 20 Wall Balls Thrusters (light) 8 Alternating Dumbbell Power Snatch (light) 100m Run Target time each set: 1:30-1:50 Time cap each set: 2 minutes Moderate Pace Run Wallballs Unbroken Challenging DB Snatches, Scale Weight! Cooldown Metcon (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Bicep Wall...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout. Intermediate Option Complete as many rounds as possible in 25 minutes of: 100 double-unders 30 push-ups 10 power cleans Men: 135 lb. Women: 95 lb. Beginner Option Complete as many rounds as possible in 20 minutes of: 75 single-unders 20 knee push-ups 10 power cleans Men: 75 lb. Women: 55 lb.To learn more about Havana click hereRead more

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 (3 Rounds for distance) “BikeErg Lactate Threshold” 3 Rounds 7x (20 Sec at RPE7.5, 40 Sec at RPE7) *Rest 5 Min at RPE2 between rounds. Total: 30 MinWHAT 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 feeling like you have to do the percentages exactly (examples 3×3 Snatches @7/10 RPE is...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “The Capital” Freedom (RX+) 4 rounds 10 Power Cleans (185/125) 800m Run 200m Kettlebell Carry (2×53/35) 30 Alternating Lunges Independence (RX) 4 rounds 10 Power Cleans (135/95) 800m Run 200m Dumbbell Carry (2×35/25) 24 Alternating Lunges Liberty 4 rounds 10 Dumbbell Power Cleans 2000m Bike Erg 200m Dumbbell Carry 20 Alternating Lunges Target time: 30 minutes Time cap: 36 minutes Accessory Metcon (4 Rounds for time) Mayhem Mini-Pump – Shoulder/Glutes 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 Barbell Strict Press @ moderate weight 10 Seated Alternating Double DB Shoulder Press @ moderate weight 10 DB...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×2, Build to Heavier Double) On a 2:00 Clock Front Squat (7×2, Build to Heavier Double) On a 2:00 Clock Workout Metcon (Time) “Jackie Pro” Freedom (RX+) 1000m Row 50 Thrusters (95/65) 30 Bar Muscle Ups (Or 60 Chest to Bar) Independence (RX) 1000m Row 50 Thrusters (75/55) 20 Bar Muscle Ups (40 Chest to Bar or 40 Burpee Pull Ups) Liberty 800m Row 50 Dumbbell Thrusters (light) 30 Jumping Pull-ups Target time: 10-12 minutes Time cap: 15 minutes Hit Thrusters in Sets of 10 Keep Rest Periods Short Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Gymnastics False Grip Ring Rows 5 sets: 6-10 False Grip Ring Rows – rest 1 minute between sets – Cooldown Metcon (No Measure) 1 min foot smash with lacrosse ball (each side) 1 min...Read more