CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 7×3, Last 2 Sets at 70% *Complete on a 2:00 Clock Front Squat 7×3, Last 2 Sets at 70% *Complete on a 2:00 Clock Workout Tear of the Roof (Time) Freedom (RX+) 5 Rounds 15/12 Calorie Air Bike 10 Burpee Deadlifts (50/35) 250m Run Independence (RX) 5 Rounds 12/10 Calorie Air Bike 10 Burpee Deadlifts (35/25) 200m Run Liberty 5 Rounds 10/8 Calorie Air Bike 10 Burpee Deadlifts (light) 150m Run Target time: 15 minutes Time cap: 20 minutes Settle in to a pace you can maintain early on. Aim for 3:00-3:30 per round and do your best to stay within 3-5 seconds each round. Smooth transitions in and out. 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 Back Squat 7×3, Last 2 Sets at 70% *Complete on a 2:00 Clock Front Squat 7×3, Last 2 Sets at 70% *Complete on a 2:00 Clock Workout Tear of the Roof (Time) Freedom (RX+) 5 Rounds 15/12 Calorie Air Bike 10 Burpee Deadlifts (50/35) 50 Double Unders Independence (RX) 5 Rounds 12/10 Calorie Air Bike 10 Burpee Deadlifts (35/25) 30 Double Unders Liberty 5 Rounds 10/8 Calorie Air Bike 10 Burpee Deadlifts (light) 50 Single Unders Target time: 12-14 minutes Time cap: 16 minutes 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 Back Squat 7×3, Last 2 Sets at 70% *Complete on a 2:00 Clock Front Squat 7×3, Last 2 Sets at 70% *Complete on a 2:00 Clock Workout Tear of the Roof (Time) Freedom (RX+) 5 Rounds 15/12 Calorie Air Bike 10 Burpee Deadlifts (50/35) 250m Run Independence (RX) 5 Rounds 12/10 Calorie Air Bike 10 Burpee Deadlifts (35/25) 200m Run Liberty 5 Rounds 10/8 Calorie Air Bike 10 Burpee Deadlifts (light) 150m Run Target time: 12-14 minutes Time cap: 16 minutes 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 Bench Press 10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * Workout Brandon Lake (4 Rounds for reps) Freedom (RX’d) 4 sets: 3:00 AMRAP 500/400m Row Max Bar Muscle Ups (Or Burpee Pull Ups) -rest 1:00 between sets- Independence 4 sets: 3:00 AMRAP 400/325m Row Kipping Chest to Bar -rest 1:00 between sets- Liberty 4 sets: 3:00 AMRAP 300/250m Row Max Jumping Pull Ups -rest 1:00 between sets- Target number of reps each set: 10+ Reps Minimum number of reps before scaling: 6 Reps Cooldown/Mobility Mobility (No Measure) 1 min lacrosse ball pec smash (each side) 1 min overhead elbow grab tricep stretch (each side) 1 min tricep lacrosse ball smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 10 sets of 3 Bench Press @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * Workout Brandon Lake (AMRAP – Reps) Freedom (RX+) 4 sets: 3:00 AMRAP 500/400m Row or 1000/800m Bike Max Bar Muscle Ups -rest 1:00 between sets- Independence (RX) 4 sets: 3:00 AMRAP 400/325m Row or 800/650m Bike Odd Rounds: Max Chest to Bar/Pull Ups Even Rounds: Max Dips/Push Ups -rest 1:00 between sets- Liberty 4 sets: 3:00 AMRAP 300/250m Row or 600/500m Bike Odd Rounds: Max Jumping Pull Ups Even Rounds: Max Bar Push Ups -rest 1:00 between sets- Target number of reps each set: 10+ Reps Minimum number of reps before scaling: 6 Reps Aim to hit the row/bike hard enough to be done and off by the 2:00 mark. Take a moment to collect yourself and aim for big,...Read more