CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.) Partner WOD Metcon (Time) “Celebrimbor” Freedom (RX+) Teams of 2 30/24 Calorie Row 25 Snatch (95/65) 30/24 Calorie Row 20 Snatch (135/95) 30/24 Calorie Row 15 Snatch (155/105) 30/24 Calorie Row 10 Snatch (185/125) 30/24 Calorie Row *Athletes can power or squat during snatch depending on barbell loading Independence (RX) Teams of 2 25/20 Calorie Row 25 Snatch (75/55) 25/20 Calorie Row 20 Snatch (115/80) 25/20 Calorie Row 15 Snatch (135/95) 25/20 Calorie Row 10 Snatch (155/105) 25/20 Calorie Row Liberty Teams of 2 5 rounds 20/16 Calorie Row 20 Dumbbell Snatch (light) Target time: 10-12 minutes Time cap: 15 minutes Cooldown/Mobility Cooldown/Mobility (No Measure) 1 min Seal Pose 1 min Tricep Smash (each)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.) Workout Metcon (Time) “Halbrand” Freedom (RX+) 5 rounds 60 Double Unders 15 Stick Sit-ups Independence (RX) 5 rounds 40 Double Unders 10 Stick Sit-ups Liberty 5 rounds 60 Single Unders 20 Sit Ups Target time: 8-10 minutes Time cap: 12 minutes Steady Pace Rounds 1-2, before picking up the pace to finish if you can. Smooth transitions, don’t waste time! Cooldown/Mobility Cooldown/Mobility (Checkmark) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Galadriel” Freedom (RX+) 300m-200m-100m Run or 21-15-9* Calorie Assault Bike Hang Power Cleans (115/80) -Rest 1:1- 300m-200m-100m Run or 21-15-9* Calorie Assault Bike 15-9-3 Hang Power Cleans (155/105) *Women’s Calories: 16-12-8 *Echo Bike Calories: 16/14-12/10-8/6 Independence (RX) 300m-200m-100m Run or 18-13-8 Calorie Assault Bike Hang Power Cleans (95/65) Rest 1:1 300m-200m-100m Run or 18-13-8 Calorie Assault Bike 15-9-3 Hang Power Cleans (135/95) (Womens Calories: 14-10-6) *Echo Bike Calories: 14/12-10/8-6/4) Liberty 15-10-5 Calorie Bike Erg Dumbbell Hang Power Cleans (light) Rest 1:1 15-10-5 Calorie Bike Erg 15-9-3 Dumbbell Hang Power Cleans (moderate) Target time each set: 4:30-5:30 Time cap each set: 7 minutes Moderate Pacing Throughout.  Get uncomfortable. Power Clean Weight is LIGHT! 40-60% Cardio should be roughly 1:00, :40, :20 Accessory Front Racked Barbell Box Step-Ups *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch Squat Snatch (3 Squat Snatch x 10 sets @70% of 1RM Snatch) Metcon (Time) “The Rings of Power” Freedom (RX+) 30 Pull-ups 75 Wall Balls (20/14) (10’/9’) 15 Bar Muscle Ups Independence (RX) 25 Pull-ups 75 Wall Balls (14/10) (10’/9’) 20 Chest to Bar (Or 10 Bar Muscle Ups) Liberty 30 Ring Rows 75 Wall Ball Thrusters (light) 15 Jumping Pull-ups Target time each set: 9-11 minutes Time cap each set: 14 minutes Pull Ups in Sets of 5-10 Big Wallball Sets, Shooting for 3-4 Sets total Strong Kip for Muscle Ups/Chest to Bar.  We’re going through one round.  Make it count. Workout Cooldown/Mobility Cooldown/Mobility (Checkmark) 1 min couch stretch (each side) 1 min Bicep Wall Stretch 1 min Seal PoseRead 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 (Distance) “BikeErg Lactate Threshold” 8 Sets 4 Min at RPE3 1 Min at RPE7 *No rest between sets. Workout Metcon (10 Rounds for time) “Dino” Freedom (RX’d) Every 2:00 (10 sets) 10 Sandball Slams (50/30) 100m Run with Sandball (50/30) (KG conv: SB 22.5/15) Independence Every 2:00 (10 sets) 10 Sandball Slams (30/20) 100m Run with Sandball (30/20) (KG conv: SB 15/10) Liberty Every 2:00 (10 sets) 10 Wall Ball Slams (light) 50m Run with Wall Ball (light)Read more