CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Front Squat 8×1-2 Reps. Establish a heavy single or double. *Complete on a 2:00 Clock Back Squat 8×1-2 Reps. Establish a heavy single or double. *Complete on a 2:00 Clock Workout Out of the Box (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 10 10 DB Box Overs (24/20) (35/25) 200m Run Independence (RX) AMRAP 10 10 DB Box Overs (20/16) (25/15) 200m Run Liberty AMRAP 10 10 Box Overs (20/16) 150m Run Target Rounds: 5+ Choose a dumbbell that allows continuous movement round over round. Reduce load if you’re unable to keep chest tall during the step over. Use the run to shake out your legs. Cooldown/Mobility Mobility (No Measure) 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 Strength/Accessory Workout Reading Rainbow (Time) Freedom (RX+) Independence (RX) Liberty Target time: 10-12 minutes Time cap: 15 minutes Cooldown/Mobility Mobility (No Measure) 1 min forearm smash w/ barbell (each side) 1 min palm smash w/ lacrosse ball (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout Reading Rainbow (Time) Freedom (RX+) 5 Rounds For Time: 600m Run 10 Snatch (135/95) 3 Rope Climb Independence (RX) 5 Rounds For Time: 400m Run 10 Snatch (95/65) 3 Rope Climb Liberty 5 Rounds For Time: 300m Run 10 Alt DB Snatch (Light) 6 Zombie Climbs Target time: 22-25 Minutes Time cap: 30 Minutes Moderate pace through the cardio. Pick a weight on the snatches that you can hit in 1-2 sets for the first few rounds. Compose yourself and shake out your arms before jumping up on the rope. Cooldown/Mobility Mobility (No Measure) 1 min forearm smash w/ barbell (each side) 1 min palm smash w/ lacrosse ball (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout Reading Rainbow (Time) Freedom (RX+) 5 Rounds For Time: 600m Run 10 Power Snatch (135/95) 3 Rope Climb Independence (RX) 5 Rounds For Time: 400m Run 10 Power Snatch (95/65) 3 Rope Climb Liberty 5 Rounds For Time: 300m Run 10 Alt DB Snatch (Light) 6 Zombie Climbs Target time: 22-25 Minutes Time cap: 30 Minutes Moderate pace through the cardio. Pick a weight on the snatches that you can hit in 1-2 sets for the first few rounds. Compose yourself and shake out your arms before jumping up on the rope. Cooldown/Mobility Mobility (No Measure) 1 min forearm smash w/ barbell (each side) 1 min palm smash w/ lacrosse ball (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8×1-2 Reps. Establish a heavy single or double. *Complete on a 2:00 Clock Workout The Magic School Bus (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 12 50m Farmers Carry (50s/35s) 150m Run 10 Chest to Bar Pull Ups Independence (RX) AMRAP 12 50m Farmers Carry (35s/25s) 150m Run 10 Pull Ups Liberty AMRAP 12 50m Farmers Carry (moderate) 100m Run 10 Jumping Chest to Bar Pull Ups Target Rounds: 7+ Rounds Grip will fatigue in the later rounds, break your pull ups in to small, manageable sets to get through. Choose the hardest variation of pull ups you can do. Scale reps before scaling movement. Quick transitions, short breaks. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more