CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Shoulder Press 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Workout “Cheer up dude. It’s Christmas” (Time) Freedom (RX+) 4 sets 50 Double Unders 10 Burpee Pull Ups 50 Double Unders 3 Burpee Bar Muscle Ups -rest 2:00 between sets- Independence (RX) 4 sets 35 Double Unders 7 Burpee Pull Ups 35 Double Unders 3 Burpee Chest to Bar -rest 2:00 between sets- Liberty 4 sets 50 Single Unders 10 Up Down + Ring Row 50 Single Unders 3 Up Down + Jumping pull Up -rest 2:00 between sets- Target time each set: 3:15 – 4 minutes Time cap each set: 5 minutes Moderate intensity to save energy for the bar muscle up/chest to bar/pull up at the end of each round. Test the water...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout “Cheer up dude. It’s Christmas” (4 Rounds for time) Freedom (RX’d) 4 sets 50 Double Unders 10 Burpee Pull Ups 50 Double Unders 3 Burpee Bar Muscle Ups -rest 3:00 between sets- Independence 4 sets 35 Double Unders 7 Burpee Pull Ups 35 Double Unders 2 Burpee Bar Muscle Ups -rest 3:00 between sets- Liberty 4 sets 50 Single Unders 10 Up Down + Ring Row 50 Single Unders 3 Up Down + Jumping pull Up -rest 3:00 between sets- Target time each set: 3:15 – 4 minutes Time cap each set: 5 minutes Cooldown/Mobility Mobility (No Measure) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll lats (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Front Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Overhead Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Workout Metcon (Time) Freedom (RX+) 3 Rounds 400m Run/Row 21 Russian Swings (53/35) 12 Reverse Lunges (53/35) Independence (RX) 3 Rounds 350m Run/Row 21 Russian Swings (35/26) 12 Reverse Lunges (35/26) Liberty 3 Rounds 300m Run/Row 21 Russian Swings (light) 12 Reverse Lunges Target time: 10-12 minutes Time cap: 15 minutes Aim for unbroken sets for KB swings and reverse lunges. The transitions from movement to movement should be as clean as possible, especially for those rowing. The make it or break it points in the workout are transitions, breaks, and pace for the run/row. Make sure to run/row HARD. Cooldown/Mobility Mobility...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Front Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Overhead Squat 5-4-3-2-2-1-1-1. Build to a Heavy Single. *Complete on a 2:00 Clock Workout Metcon (Time) Freedom (RX+) 3 Rounds 400m Run/Row 21 Russian Swings (53/35) 12 Reverse Lunges (53/35) Independence (RX) 3 Rounds 350m Run/Row 21 Russian Swings (35/26) 12 Reverse Lunges (35/26) Liberty 3 Rounds 300m Run/Row 21 Russian Swings (light) 12 Reverse Lunges Target time: 10-12 minutes Time cap: 15 minutes Aim for unbroken sets for KB swings and reverse lunges. The transitions from movement to movement should be as clean as possible, especially for those rowing. The make it or break it points in the workout are transitions, breaks, and pace for the run/row. Make sure to run/row HARD. Cooldown/Mobility Mobility...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Fairy Bread (Time) Freedom (RX’d) 3 rounds 500/450m Row 50’ Handstand walk 25 GHD’s (25 V-Ups) Independence 3 rounds 500/450m Row 25’ Handstand walk (or 10 Handstand Shoulder Taps) 20 GHD’s + 6in Riser (25 V-Ups) Liberty 3 rounds 300/250m Row 50’ Bear Crawl 25 Sit Ups Target Time: 11-13 minutes Time Cap: 16 minutes Workout Option 2 Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint BikeErg Lactate Threshold + CNS and VO2 Max (Distance) 5 Min at RPE3, 2:00 at RPE5 -Rest 90 Sec- 4:30 at RPE3, 1:45 at RPE5.5 -Rest 75 Sec- 4 Min at RPE3, 1:30 at RPE6 -Rest 60 Sec- 3:30 at RPE3, 1:15 at RPE6.5 -Rest 45 Sec- 3min at RPE3, 1:00 at RPE7 -Rest 30 Sec- 2:30 at RPE3, 45sec at RPE7.5...Read more