CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 5-4-3-2-2-1-1, Last 2 Sets at 80% * Complete a set on the 2 minutes * Workout (Time) Under The Sea Freedom (RX+) 5 sets 10 Dumbbell Box Step Ups (50s/35s)(24/20) 20 Push Ups -rest 0:30 between sets- Independence (RX) 5 sets 10 Dumbbell Box Step Ups (35s/25s)(24/20) 15 Push Ups -rest 0:30 between sets- Liberty 5 sets 10 Single Dumbbell Box Step Ups (light)(20/16) 15 Bar Push Ups -rest 0:30 between sets- Target time each set: 1:10-1:30 Time cap each set: 2 minutes Choose a weight for step ups that can be done unbroken. Break the push ups into smaller, manageable sets. The rest is short, so expect chest fatigue to catch up early. Mobility (Checkmark) 1 min seal pose 1 min bicep stretch on wall 1 min tricep lacrosse ball smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean + Push Jerk Every 90 Seconds (12:00) 5 Power Clean and Push Jerks – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout (Time) The Little Mermaid Freedom (RX+) Run 400m -into- 5 Rounds 5 Strict Pull Ups 5 Strict HSPU 15 Abmat Situps -into- Run 400m Independence (RX) Run 400m -into- 5 Rounds 5 Pull Ups 5 HSPU 15 Abmat Situps -into- Run 400m Liberty Run 200m -into- 5 Rounds 5 Ring Rows 5 Push Ups 10 Abmat Situps -into- Run 200m Target time: 8-10 minutes Time cap: 15 minutes Moderately High to High pace on the run into steady pacing through the 5 rounds inside. If you need to break any of the movements, consider scaling down. The stimulus calls to be unbroken. Mobility (Checkmark) 1 min Barbell Quad Smash (each side)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Time) Ski/Row and Bike Workouts 2x (600m Row or Ski at RPE5, 1 Min Rest) -Rest 2 Min- 3x (90 Sec Echo Bike at RPE8, 1 Min Rest) -Rest 2 Min- 2x (500m Row or Ski at RPE7, 1 Min Rest) -Rest 2 Min- 3x (1 Min Echo Bike at RPE9, 1 Min Rest) Workout Two (Time) Sugar Cookie Freedom (RX’d) 800m Farmer Carry (35s/25s) -Every 1:00 (including 0:00) perform 5 Burpees- (KG conv: 15s/10s) Independence 800m Farmer Carry (25s/15s) -Every 1:00 (including 0:00) perform 4 Burpees- (KG conv: 10s/7.5s) Liberty 400m Farmer Carry (light) -Every 1:00 (including 0:00) perform 5 Up Downs-Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) White Chocolate Macadamia Nut Freedom (RX+) 4 sets (1 Set every 8Minutes) 20/15 Calorie Standing Bike or 200m Run 6 Wall Walks 100 Double Unders 6 Wall Walks 20/15 Calorie Standing Bike or 200m Run Independence (RX) 4 sets (1 Set every 8Minutes) 16/12 Calorie Standing Bike or 150m Run 6 Wall Walks (Half Way) 80 Double Unders 6 Wall Walks (Half Way) 16/12 Calorie Standing Bike or 150m Run Liberty 4 sets (1 Set every 8Minutes) 12/10 Calorie Standing Bike or 100m Run 100ft Bear Crawl 120 Single Unders 100ft Bear Crawl 12/10 Calorie Standing Bike or 100m Run Target time each set: 5-6minutes Time cap each set: 7minutes You go/I go workout. Break the reps up to stay fresh, but keep transitions short to save time. High five/fist bump your partner. We’re wrapping up the week! Slowest...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch 3 Power Snatch – Use lightweight that can be cycled smoothly for 3 Touch and Go reps * Complete a set every 90 seconds * Metcon Metcon (Time) Freedom (RX+) 21-18-15-12-9-6-3 Russian KB Swings (72/53) Stick Sit Ups 100′ Farmers Carry after each round (72/53) Independence (RX) 21-18-15-12-9-6-3 Russian KB Swings (53/35) Abmat Sit Ups 100′ Farmers Carry after each round (53/35) Freedom 18-15-12-9-6-3 Russian KB Swings (light) Abmat Sit Ups 100′ Farmers Carry after each round (light) Target Time: 11-13 Minutes Time Cap: 15 Minutes Aim for unbroken movements. Switch hands when needed on carries. If you’re doing the open workout tomorrow, this should be a recovery workout. Scale the weight back and work on Squat snatches in the hole with 35-75 lbs. Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf...Read more