CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean 10×2. Build up to a moderate to heavy touch and go set. *Complete on a 1:30 Clock Workout Quiche (Time) Freedom (RX+) Every 5:00 for 3 Sets 3 Rounds for Time 50 Double Unders 3 Squat Cleans (135/95) Independence (RX) Every 5:00 for 3 Sets 3 Rounds for Time 50 Double Unders 5 Power Cleans (115/85) Liberty Every 5:00 for 3 Sets 3 Rounds for Time 50 Single Unders 5 Power Cleans (moderate) Target time each set: 2-3 minutes Time cap each set: 4 minutes Aim for a number on jump rope that you can hit unbroken. If 50 is daunting, bring the number down before scaling to singles. Set up for cleans and anticipate quick singles as the rounds progress. We’re aiming for 1:1 work to rest ratios, don’t spend too much time on the transitions. Cooldown/Mobility Mobility...Read 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 Every Minute (10:00) 5 Power Snatch (+20lbs total from week 2) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps 3. Workout Prep 1 set: 4 Toes to Bar 2 Burpee Broad Jump 2 Toes to Bar Strength/Accessory Power Snatch Every Minute (10:00) 5 Power Snatch (+20lbs total from week 2) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout Quiche (3 Rounds...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8×3, Last 2 Sets at 90%+ * Complete a set on a 2:00 Clock * Workout Omeletes (Time) Freedom (RX+) 15-12-9-6 Calorie Bike Deadlifts (155/105) Handstand Push ups *Women’s Calories: 12-9-7-5 Independence (RX) 15-12-9-6 Calorie Bike or Row Deadlifts (135/95) DB Push Press (50/35) – Women’s Calories: 12-9-7-5 Liberty 12-10-8-6 Calorie Bike or Row Dumbbell Deadlifts (light) Dumbbell Push Press (light) – Women’s Calories: 10-8-6-4 Target time: sub 7 minutes Time cap: 10 minutes If you aren’t able to do the first set unbroken, scale the weight, reps, or variation for movement. Make sure that your back stays flat on the barbell. Don’t get sloppy just because the weight is light. Choose the hardest variation of HSPU or heaviest set of dumbbells you can manage. Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8 min AMRAP :30 Air Bike 5 Deadlifts (Build in weight) 20-second Banded Overhead Hold 5 Alternating V-Ups 3 Inch Worms 2. Strength 5 sets of 5 Deadlifts @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 5/4 Calorie Air Bike 5 Deadlifts 2 Strict Handstand Push Ups Strength/Accessory Deadlift 5 sets of 5 Deadlifts @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Omeletes (Time) Freedom (RX’d) 15-12-9-6 Calorie Air Bike Deadlifts (155/105) Strict Handstand Push ups *Women’s Calories: 12-9-7-5 (KG conv: 70/48) Independence 15-12-9-6 Calorie Air Bike Deadlifts (135/95) Handstand Push ups – Women’s Calories: 12-9-7-5 (KG conv: 61/43) Liberty 12-10-8-6 Calorie Air Bike Dumbbell Deadlifts (light) Dumbbell Push Press (light) – Women’s Calories: 10-8-6-4...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gym Closed Sunday. Gym is Closed. (No Measure) Go outside for a walk, bike, run. Get your groceries for the week and meal prep. Do some light mobility and yoga. Prepare yourself for the week ahead!Read more