CrossFit Mile Zero – CrossFit View Public Whiteboard Workout “This is the day when we separate the men from the boys” (AMRAP – Rounds and Reps) Freedom (RX’d) 15:00 AMRAP: 200m Run 15 Kettlebell Swings (53/35) 10 Burpees (KG conv: KB 24/16) Independence 15:00 AMRAP: 200m Run 15 Kettlebell Swings (35/26) 10 Burpees (KG conv: KB 16/12) Liberty 15:00 AMRAP: 100m Run 15 Russian Kettlebell Swings (light) 8 Up Downs Target number of Rounds: 6-7 Rounds Minimum number of Rounds before scaling: 4.5 Rounds Strength/Accessory Mayhem Mini-Pump – Arms and Shoulders (Checkmark) 4 Rounds 12 Plate Front Raise @ moderate weight – maintain quality 10 Seated Alternating DB Curl @ moderate weight – maintain quality -Rest 1 min b/t rounds- Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8×2, Last 2 sets at 85% *Complete on a 2:00 Clock Workout “This is the day when we separate the men from the boys” (AMRAP – Rounds and Reps) Freedom (RX+) 15:00 AMRAP: 200m Run 15 Kettlebell Swings (53/35) 10 Burpees Independence (RX) 15:00 AMRAP: 200m Run 15 Kettlebell Swings (35/26) 10 Burpees Liberty 15:00 AMRAP: 100m Run 15 Russian Kettlebell Swings (light) 8 Up Downs Target number of Rounds: 6-7 Rounds Minimum number of Rounds before scaling: 4.5 Rounds Goal is one round every 2-2:30. Use the first round to test the waters. Adjust pacing up or down from there. Take a breath to settle yourself before the swings, hold a steady pace on the burpees. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean + Push Jerk Every 1:00 for 8 minutes: 2 Power Clean and Jerks at 60-75% * Can drop and reset between reps. Workout “Leave him, he’s a straggler. Stragglers must be left to fend for themselves” (Checkmark) Freedom (RX’d) Every minute on the minute for 6 minutes: Odd: 15 Wall balls (20/14) Even: 12/10 Calorie Air Bike –rest 2:00 — Every minute on the minute for 6 minutes: Odd: 10 Thrusters (95/65) Even: 12/10 Calorie Air Bike (KG conv: WB 9/6, Thrusters 43/29) Independence Every 1:00 (6:00) Odd Minutes: 12 Wall balls (20/14) Even Minutes: 10/8 Calorie Air Bike -rest 2:00- Every 1:00 (6:00) Odd Minutes: 10 Thrusters (75/55) Even Minutes: 10/8 Calorie Air Bike (KG conv: WB 9/6, Thrusters 34/25) Liberty Every 1:00 (6:00) Odd Minutes: 10 Wall Ball Thrusters (light) Even Minutes: 8/7 Calorie Air Bike -rest...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean + Push Jerk 8x(2+1) Power Clean and Jerks at 60-75% *Complete on a 1:30 Clock *Can drop and reset between reps. Workout “Leave him, he’s a straggler. Stragglers must be left to fend for themselves” (Time) Freedom (RX+) On a 4:00 Clock x5 Rounds 400m Run or 500m Row 3 Ground to Overhead (185/125) *Rest with time remaining Independence (RX) On a 4:00 Clock x5 Rounds 300m Run or 400m Row 3 Ground to Overhead (135/95) *Rest with time remaining Liberty On a 4:00 Clock x5 Rounds 250m Run or 350m Row 3 Ground to Overhead (light) *Rest with time remaining Target time each set: 2:30-2:45 Time cap each set: 3:00 The run/row should be at a moderate to hard pace. Take a breath before setting up for your ground to overheads. Don’t be afraid to break them in...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×2, Last 3 sets at 85% *Complete on a 2:00 Clock Front Squat 8×2, Last 3 sets at 85% *Complete on a 2:00 Clock Workout ”Now I eat success for breakfast, with skim milk” (Time) Freedom (RX+) 5 Rounds 30 Double Unders 12 Toes to Bar 4 Reverse Lunges (135/95) Independence (RX) 5 Rounds for Time 30 Double Unders 10 Toes to Bar 4 DB Reverse Lunges (35s/25s) Liberty 5 Rounds for Time 30 Single Unders 12 Abmat Sit Ups 4 Reverse Lunges (light) Target time: sub 9 minutes Time cap: 12 minutes Aim for unbroken sets each round if possible. If toes to bar give, keep rest periods short/quick or scale reps. Rounds are quick, 1:45 or faster, so don’t waste time on transitions in the later rounds. Cooldown/Mobility Mobility (No Measure) 1 min couch stretch (each side)...Read more