CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “The Hammer” Freedom (RX+) 5 rounds: 10 Deadlifts (225/155) 10 Shoulder to Overhead (135/95) 400m Run Independence (RX) 5 rounds: 10 Deadlifts (185/125) 10 Shoulder to Overhead (95/65) 300m Run Liberty 5 rounds: 10 Deadlifts 10 Shoulder to Overhead 200m Run Target time: 14-16 minutes Time cap: 20 minutes Gymnastics Ring Pullups (5×6-10) *Rest 1:00-1:30 b/t sets Focus: Set up a pair of rings above your head. Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Scaling options for this would be assisting the pull with your legs on the floor, or jumping to the top and having a slow and controlled descent from the top. Rest 90 sec b/w sets Pull-ups (5×6-10) Cooldown Metcon (No Measure) 1 min couch stretch (each side) 1 min twisted cross (each side) 30 sec bicep stretch on...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean and Jerk (1 Power Clean + 1 Push Jerk E1:30×5 @70% of 1RM) Front Squat (3-2-1-1-1 (build up in weight)) Workout Metcon (Time) “Up and Over” Freedom (RX+) 3 rounds for time: 10 Bar Muscle Ups (Or 20 Chest to Bar) 20 Box Jump Over no touch (20″) 30 GHDs or 30 Alternating V-Ups -Then- 30 Front Rack Lunge (135/95) Independence (RX) 3 rounds for time: 8 Bar Muscle Ups (Or 16 Chest to Bar) 20 Box Jump Over (20″) 30 GHD Sit Ups + 6in riser or 30 Alternating V-Ups Then 30 Front Rack Lunge (95/65) Liberty 3 rounds for time: 10 Up Down + Jumping Pull-up 20 Box Jumps (low) 30 Abmat Sit ups Then 30 Dumbbell FrontRack Lunge (light) Target time: 12-14 minutes Time cap: 16 minutes Shooting for faster than 5 minutes per round Break the...Read more

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