CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Pavlova (AMRAP – Rounds and Reps) Freedom (RX+) 20:00 AMRAP 25/20 Calorie Row or 250m Run 100 Single Unders Independence (RX) 20:00 AMRAP 20/16 Calorie Row or 200m Run 75 Single Unders Liberty 20:00 AMRAP 16/13 Calorie Row or 150m Run 50 Single Unders (OR Line Hops) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 Rounds Skills and Drills Strict Pull-up Progression – Week 5 Day 1: (Checkmark) Advanced: 3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets -into- 3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets -into- 3 sets of 3-5 unassisted pull-ups – Rest 30-seconds between sets Intermediate: 3 sets of 30-45 Second Dead hang (hold on to...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Pull-ups 5xMax Effort -Add weight if you can complete more than 10 unbroken -Complete on a 2:30 Clock KB RDL 5×8 -Use a moderate weight Workout Pavlova (AMRAP – Rounds and Reps) Freedom (RX+) 20:00 AMRAP 25/20 Calorie Row or 250m Run 100 Single Unders Independence (RX) 20:00 AMRAP 20/16 Calorie Row or 200m Run 75 Single Unders Liberty 20:00 AMRAP 16/13 Calorie Row or 150m Run 50 Single Unders (OR Line Hops) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 Rounds Coming out at a slower, steady pace throughout. Aim to replicate the time it takes you each round on the rower or on the run. Look for 1 Round every 2:30-3:00 Skills and Drills Strict Pull-up Progression – Week 5 Day 1: (Checkmark) Advanced: 3 sets of 45-60 Second Dead hang (hold on to...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory 3 Position Power Clean (Ground, Below Knee, Hang) 1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean – Complex is completed unbroken – Workout up to heavy complex over 10 Rounds Workout Kanga Bangas (Time) Freedom (RX+) 5 rounds 12 Dumbbell Deadlifts (50s/35s) 9 Dumbbell Hang Cleans (50s/35s) 6 Dumbbell Shoulder to Overhead (50s/35s) 15/12 Calorie Air Bike or 200m Run Independence (RX) 5 rounds 12 Dumbbell Deadlifts (35s/25s) 9 Dumbbell Hang Cleans (35s/25s) 6 Dumbbell Shoulder to Overhead (35s/25s) 12/10 Calorie Air Bike or 150m Run Liberty 5 rounds 9 Dumbbell Deadlifts (light) 6 Dumbbell Hang Cleans (light) 3 Dumbbell Shoulder to Overhead (light) 10/8 Calorie Air Bike or 100m Run Target time: 10-12 minutes Time cap: 15 minutes Dumbbells used should allow for nearly unbroken rounds. Use the bike as an opportunity to...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 2 sets (empty bar) 5 Clean Grip Deadlifts 5 High Pulls 5 Hang Muscle Cleans 5 2in Drops – into – 2 sets (empty bar) 2 Power Cleans 2 Hang Power Cleans (below the knee) 2 Hang Power Cleans 2. Strength Prep 1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean – Complex is completed unbroken – Workout up to heavy complex in 10-12 minutes 3. Workout Prep 2 sets: 3 Dumbbell Deadlifts 3 Hang Dumbbell Power Cleans 3 Dumbbell Push Press 5/4 Calorie Air Bike *Build in weight Strength/Accessory 3 Position Power Clean (Ground, Below Knee, Hang) 1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean – Complex is completed unbroken – Workout up to heavy complex in...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory 3 Position Power Clean (Ground, Below Knee, Hang) 1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean – Complex is completed unbroken – Workout up to heavy complex over 10 Rounds Workout Kanga Bangas (Time) Freedom (RX+) 5 rounds 12 Dumbbell Deadlifts (50s/35s) 9 Dumbbell Hang Cleans (50s/35s) 6 Dumbbell Shoulder to Overhead (50s/35s) 15/12 Calorie Air Bike Independence (RX) 5 rounds 12 Dumbbell Deadlifts (35s/25s) 9 Dumbbell Hang Cleans (35s/25s) 6 Dumbbell Shoulder to Overhead (35s/25s) 12/10 Calorie Air Bike Liberty 5 rounds 9 Dumbbell Deadlifts (light) 6 Dumbbell Hang Cleans (light) 3 Dumbbell Shoulder to Overhead (light) 10/8 Calorie Air Bike Target time: 10-12 minutes Time cap: 15 minutes Dumbbells used should allow for nearly unbroken rounds. Use the bike as an opportunity to rest your grip. Don’t drop the dumbbells! Cooldown/Mobility Mobility...Read more