CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep Set 1: 10 Ring Rows 3 Inch Worms 10 Dynamic Squat Stretch Set 2: 3 Strict Pull Ups 5 Push Ups 7 Air Squats Workout Tim Tam (Time) Freedom (RX’d) Run 1000m 10 Rounds of “Strict Cindy” 5 Strict Pull Ups 10 Push Ups 15 Air Squats Run 1000m Independence Run 1000m 10 Rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Run 1000m Liberty Run 800m 10 Rounds 5 Jumping Pull Ups 8 Bar Push Ups 12 Air Squats Run 800m Target time: 19-21 minutes Time cap: 30 minutes Option 1: Gymnastics Skill Work Strict Pull-up: Week 5 Day 2 (Checkmark) Advanced: Partner up for some fun! 4 sets x 3 reps of Weighted Strict Pull Ups [Go up in weight each round] -rest...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Moreton Bay Bug (Time) Freedom (RX+) Teams of 2 18 Wall Walks 30 Power Cleans (115/80) 15 Wall Walks 25 Power Cleans (135/95) 12 Wall Walks 20 Power Cleans (155/105) 9 Wall Walks 15 Power Cleans (185/125) 6 Wall Walks 10 Power Cleans (205/135) 3 Wall Walks 5 Power Cleans (225/155) Independence (RX) Teams of 2 12 Wall Walk 30 Power Cleans (95/65) 10 Wall Walk 25 Power Cleans (115/80) 8 Wall Walk 20 Power Cleans (135/95) 6 Wall Walk 15 Power Cleans (155/105) 4 Wall Walk 10 Power Cleans (185/125) 2 Wall Walk 5 Power Cleans (205/135) Liberty Teams of 2 5x Inch Worms (each 1:1) 24 Dumbbell Power Cleans (light) 4x Inch Worms (each 1:1) 20 Dumbbell Power Cleans (light) 3x Inch Worms (each 1:1) 16 Dumbbell Power Cleans (light) 2x Inch Worms (each 1:1) 12 Dumbbell Power Cleans...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Face Pulls 10 Banded Glute Bridges -into- 3 sets: 5 Deadlifts (empty bar – build across sets) 10 Deadbugs 5 inch Worms 2. Strength Prep 5 sets x 1 Deadlift @90% of 1RM *Complete 1 set every 2:00 3. Workout Prep Take a few minutes to build up to your top weight in 4-5 sets. Practice a few wall walks while building. Strength/Accessory Deadlift 5 sets x 1 Deadlifts @90% of 1RM * Complete a set on the 2 minutes Workout Moreton Bay Bug (Time) Freedom (RX’d) Teams of 2 12 Wall Walks 24 Power Cleans (115/80) 10 Wall Walks 20 Power Cleans (135/95) 8 Wall Walks 16 Power Cleans (155/105) 6 Wall Walks 12 Power Cleans (185/125) 4 Wall Walks 8 Power Cleans (205/135) 2 Wall Walks 4 Power...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 5 sets x 1 Deadlifts @90% of 1RM * Complete a set on the 2 minutes Workout Tim Tam (Time) Freedom (RX+) Run 1000m 10 Rounds of “Strict Cindy” 5 Strict Pull Ups 10 Push Ups 15 Air Squats Run 1000m Independence (RX) Run 1000m 10 Rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Run 1000m Liberty Run 800m 10 Rounds 5 Jumping Pull Ups 8 Bar Push Ups 12 Air Squats Run 800m Target time: 19-21 minutes Time cap: 25 minutes Stay steady on the run to start things off, 75-80% pace to save energy for “Cindy”. Use the clock as a pacer for your 10 rounds, choose a number that’s repeatable. As fatigue sets in make sure you’re still hitting full range of motion for pull ups, push ups, and air squats. Cooldown/Mobility Mobility...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7 sets x 1 Deadlifts @90% of 1RM * Complete a set on the 2 minutes Workout Tim Tam (Time) Freedom (RX+) Run 1000m 10 Rounds of “Strict Cindy” 5 Strict Pull Ups 10 Push Ups 15 Air Squats Run 1000m Independence (RX) Run 1000m 10 Rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Run 1000m Liberty Run 800m 10 Rounds 5 Jumping Pull Ups 8 Bar Push Ups 12 Air Squats Run 800m Target time: 19-21 minutes Time cap: 25 minutes Stay steady on the run to start things off, 75-80% pace to save energy for “Cindy”. Use the clock as a pacer for your 10 rounds, choose a number that’s repeatable. As fatigue sets in make sure you’re still hitting full range of motion for pull ups, push ups, and air squats. Cooldown/Mobility Mobility...Read more