CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Spider Roll” Freedom (RX’d) Every minute (20:00) 200m/175m Row 200m Run 500m/450m Bike Independence Every minute (20:00) 175m/150m Row 150m Run 350m/300m Bike Liberty Every minute (15:00) 150m/125m Row Target time each set: 38-45 seconds Time cap each set: 50 seconds Moderate Pace Stay Within 3-5 Seconds per Round Start each round harder and ease in Gymnastics Metcon (Checkmark) Skill Progression (Low Ring Muscle Up): Ring Transitions – 10-12 minutes to practice – Pull-ups (5×6-10 Reps) Dips (5×6-10 Reps) Cooldown Metcon (No Measure) 1 min couch stretch (each side) 1 min twisted cross (each side) 30 sec bicep stretch on wall (each side[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4) [Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw) [Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Squat Clean (5 sets @75% of 1RM Clean & Jerk) 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean) * Complete a set every 1:30 * Push Jerk (3 x 3 @ 80% of 1RM Clean and Jerk) Workout Metcon (AMRAP – Rounds and Reps) “Spicy Tuna Roll” Freedom (RX+) 14-minute AMRAP 200m Run 2 rope climbs (15 ft) (Or 15 Ring Rows) 15 Dumbbell Shoulder to Overhead (50s/35s) Independence (RX) 14-minute AMRAP 200m Run 2 rope climbs (12 ft) (Or 12 Ring Rows) 15 Dumbbell Shoulder to Overhead (35s/25s) Liberty 14-minute AMRAP 150m Run 10 Jumping Pull-ups 10 Dumbbell Push Press (light) Target number of Rounds: 4+ rounds Minimum number of Rounds before scaling: 3 rounds Recover on the Run Move at a steady pace Be...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “California Roll” Freedom (RX+) 3 Sets 50 Double Unders 15 GHD Sit Ups (Or 15 V-Ups) 10 Burpee Pull Ups 15 GHD Sit Ups (Or 15 V-Ups) 50 Double Unders -Rest 1:1 between sets- Independence (RX) 3 Sets 35 Double Unders 12 GHD Sit Ups + 6in riser (Or 12 V-Ups) 8 Burpee Pull-ups 12 GHD Sit Ups + 6in riser (Or 12 V-Ups) 35 Double Unders Rest 1:1 between sets Liberty 3 Sets 50 Single Unders 15 Sit Ups 8 Up Downs + Jumping Pull-up 15 Sit Ups 50 Single Unders Rest 1:1 between sets Target time each set: 3:15-4:00 Time cap each set: 4:30 Stay Consistent (10-15 seconds between fastest and slowest round) Quick Transitions Double Unders Unbroken is the GOAL Burpee Pull Ups under 60 Seconds ACCESSORY Bottom-Up Single Arm Standing KB Press *Rest 1:00-1:30 b/t...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3-Position Power Snatch (5 sets at 70% of 1RM Snatch) 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch) x 5 sets * Complete a set every 1:30 * Overhead Squat (3×2 @80% of 1RM Snatch) Workout Metcon (Time) “Rainbow Roll” Freedom (RX+) 3 Rounds 30 Air Squats 20 Alternating Lunges 30 Push-ups 20 Alternating Lunges 30 Kettlebell Swings (53/35) Independence (RX) 3 Rounds 25 Air Squats 20 Alternating Lunges 25 Push ups 20 Alternating Lunges 25 Kettlebell Swings (35/25) Liberty 3 Rounds 20 Air Squats 14 Alternating Lunges 20 Bar Push ups 14 Alternating Lunges 20 Russian Kettlebell Swings (light) Target time: 12-14 minutes Time cap: 16 minutes Test the water Round 1 and maintain Rounds 2/3 Keep Push Ups in Quick Sets (5s or 10-8-6-4-2) KB Swings in 1-2 Sets...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) “BikeErg Lactate Threshold” 6 Min at RPE3 2 Min at RPE7 -Rest 1 Min- 10x (1 Min 40 Seconds at RPE3, 20 Sec at RPE7) *No rest between reps or sets. -Rest 3 Min- 2 Min at RPE7 6 Min at RPE3WHAT IS RPE? RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would match up exactly with your RPE (example: 3×3 Snatches @70% 1RM would feel like 3×3 Snatches @7/10 RPE). Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it matches up with RPE, instead of...Read more