CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 30 sec Ski Erg 2 Zombie Climbs or 1 max height Rope Pull 5 Bench Press (empty bar – slow and controlled) 4 World’s Greatest Stretch (each side) 2. Strength Prep Athletes will be working back and forth bench press and box jumps. Athletes will build on bench press across 5 sets, ending at 85% for 1 rep. Athletes should be sure to use a spotter for all sets. Cue athletes to load the shoulders down and into the bench and drive the feet into the floor. Shoulders and hips should maintain contact with the bench across all reps. Athletes will perform 3 box jumps at a challenging height between bench sets and are welcome to build in...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength In The Hole Front Squat + Front Squat (5×2) 1 In the Hole Front Squat + 1 Front Squat x 5 sets @ 75% of 1RM * Rest as needed between sets * Gymnastics Strict Weighted Chin up (5×2 @70% of 1RM) Weighted Strict Chin Up (Supinated) 2 Strict Weighted Chin-ups x 5 sets @70% of 1RM * Rest as needed between sets * WOD Metcon (Time) “Everything’s bigger in Texas” Freedom (RX+) 2:00 AMRAP: 15 Toes to Bar 12/10 Calorie Assault bike (Or 10/8 Calorie Echo Bike) Max Power Snatch (95/65) -rest 2:00 between sets- *Continue until 50 Power Snatches are completed. 5 Rounds: 20 minute time cap (includes rest time) Independence (RX) 2:00 AMRAP: 12 Toes to Bar 10/8 Calorie Assault bike (Or 9/7 Calorie Echo Bike) Max Snatches 75/55 -rest 2 min between sets- Liberty (Scaled) 2:00 AMRAP:...Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 30 sec Assault Bike 5 alt. V-ups (each side) 5 Knees to Elbows 5 1¼ Squats (empty bar) 2. Strength Prep Athletes will be working back and forth between front squats and weighted pull-ups. For “In the Hole” Front Squats, athletes will use spotter arms or jerk blocks to set up the starting position of the bar to the lowest height they can squat to. To start the rep, athletes will pull themselves under the bar and create tension, standing with the bar. They will then perform one additional front squat and lower the bar back to the starting position. For strict weighted pull-ups, athletes will use 70% of the load they established on their heavy single-weight pull-ups....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) AMRAP 21 750M Bike 10 DB S-T-O (5R/5L) 10 Alt Box step-ups 10 Alt DB Curls 10 WallballsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 15/12 Calorie Row 10 Dumbbell Bench Press (35/55) 100′ Single Arm Farmers Walk (35/55) per person 10 Dumbbell Bench Press (35/55) 15/12 Calorie Row Cooldown/Mobility 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll lats (each side)Read more