CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Snatch Deadlift + Power Snatch 5 sets of: 3 Snatch Deadlift + 2 Power Snatch * Work up to a comfortable, heavy complex Workout Workout (Time) “Don’t put words in people’s mouths. You put turkey in people’s mouths” Freedom (RX’d) Teams of 2 Partner 1: 200/160 Calorie Air Bike Partner 2: 5 Deadlifts (225/155) 25ft Handstand Walk 5 Deadlifts (225/155) (KG conv: 102/70 DL) *Switch when the deadlift/handstand walk/deadlift is complete Independence Teams of 2 Partner 1: 160/130 Calorie Air Bike Partner 2: 5 Deadlifts (185/125) 1 Wall Walk + 10 Shoulder Taps + Wall Walk Down (OR 10ft Handstand Walk) 5 Deadlifts (185/125) (KG conv: 83/56 DL) Liberty Teams of 2 Partner 1: 120/90 Calorie Air Bike Partner 2: 5 Dumbbell Deadlifts (moderate) 25ft Bear Crawl 5 Dumbbell Deadlifts (moderate) Target time: 12-14 minutes Time cap: 16 minutes Mobility Mobility...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Snatch 8×2. Build up to a light to moderate weight. *Complete on a 2:00 Clock Workout Workout (Time) “Don’t put words in people’s mouths. You put turkey in people’s mouths” Freedom (RX+) Teams of 2 Partner 1: 200/160 Calorie Air Bike Partner 2: 5 Deadlifts (225/155) 3 Wall Walks 5 Deadlifts (225/155) *Switch when the deadlift/wall walk/deadlift is complete Independence (RX) Teams of 2 Partner 1: 160/130 Calorie Air Bike Partner 2: 5 Deadlifts (185/125) 2 Wall Walks 5 Deadlifts (185/125) Liberty Teams of 2 Partner 1: 120/90 Calorie Air Bike Partner 2: 5 Dumbbell Deadlifts (moderate) 1 Wall Walk/3 Inch Worms 5 Dumbbell Deadlifts (moderate) Target time: 12-14 minutes Time cap: 16 minutes Work with your partner to establish pacing on both the biking and metcon components. Both sections shouldn’t be a sprint, but you should move with purpose....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 8 min AMRAP 4 Front Squats 4 Shoulder Press 20 Single Unders 10 Alternating V-Ups 2. Workout Prep 3 sets: 2 Thrusters (Build in weight) 10 Double Unders Workout Workout (Time) “I’m gonna take a nap. Turkey makes me sleepy.” Freedom (RX’d) 10 Thrusters (135/95) 100 Double Unders 8 Thrusters (135/95) 80 Double Unders 6 Thrusters (135/95) 60 Double Unders 4 Thrusters (135/95) 40 Double Unders 2 Thrusters (135/95) 20 Double Unders (KG conv: 61/43) Independence 10 Thrusters (115/80) 75 Double Unders 8 Thrusters (115/80) 60 Double Unders 6 Thrusters (115/80) 45 Double Unders 4 Thrusters (115/80) 30 Double Unders 2 Thrusters (115/80) 15 Double Unders (KG conv: 52/36) Liberty 10 Dumbbell Thrusters (light) 100 Single Unders 8 Dumbbell Thrusters 80 Single Unders 6 Dumbbell Thrusters...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Turkey Gone Bad (AMRAP – Reps) 2 Rounds with a Partner 2 min Wallballs (14/20) 2 Min SumoDeadlift High Pull (55/75 2 Min Box Jumps/Step Ups (20) 2 Min Push Press (55/75) 2 Min Max Cal Row 2 Min Rest Rx+ More Reps Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes, 2-3 times through * Focus on footwork and finishing the pull 2. Strength Prep 3 Snatch Deadlift + 2 Power Snatch x 5 sets – Work up to a comfortable, heavy complex 3. Workout Prep 3 sets: 5/4 Calorie Air Bike (each) 2 Deadlifts (build in weight) 10ft Handstand Walk (or 2 inchworms) Strength/Accessory Snatch Deadlift + Power Snatch 5 sets of: 3 Snatch Deadlift + 2 Power Snatch * Work up to a comfortable, heavy complex Workout Workout (Time) “Don’t put words in people’s mouths. You put...Read more