CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “Going to Work” Freedom (RX+) 20 Sets (Partners Alternate Movements) 200m Run 10 Toes to Bar 3 Power Cleans (105/155) Independence (RX) 20 Sets (Partners Alternate Movements) 200m Run 10 Knees to Elbows 3 Power Cleans (75/115) Liberty 20 Sets (Partners Alternate Movements) 150m Run 10 Hanging Knee Raises 6 Sandball Slams (light) Target time each set: 1:30-1:45 Time cap each set: 2 minutes Accessory Metcon (4 Rounds for time) Mayhem Mini-Pump – Arms/Core Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other. 4 Rounds 10 Banded Pushups 10 Strict Pullups 15 Ring Push Ups 15 DB Spider Curls 10...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×3, Last 3 at 75%) On a 1:45 Minute Clock Front Squat (7×3, Last 3 at 75%) On a 1:45 Minute Clock Workout Metcon (Time) “Echo Press” Freedom (RX+) 25/20 Calorie Assault Bike or 21/15 Calorie Echo Bike 10 Strict Handstand Push Ups 25/20 Calorie Assault Bike or 21/15 Calorie Echo Bike 10 Strict Handstand Push Ups 25/20 Calorie Assault Bike or 21/15 Calorie Echo Bike 10 Strict Handstand Push Ups 25/20 Calorie Assault Bike or 21/15 Calorie Echo Bike Independence 20/16 Calorie Assault Bike or 18/14 Calorie Echo Bike (26/21 Calorie Row) 10 Handstand Push Ups 20/16 Calorie Assault Bike or 18/14 Calorie Echo Bike (26/21 Calorie Row) 10 Handstand Push Ups 20/16 Calorie Assault Bike or 18/14 Calorie Echo Bike (26/21 Calorie Row) 10 Handstand Push Ups 20/16 Calorie Assault Bike or 18/14 Calorie Echo Bike (26/21...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “The Hammer” Freedom (RX+) 5 rounds: 10 Deadlifts (225/155) 10 Shoulder to Overhead (135/95) 400m Run Independence (RX) 5 rounds: 10 Deadlifts (185/125) 10 Shoulder to Overhead (95/65) 300m Run Liberty 5 rounds: 10 Deadlifts 10 Shoulder to Overhead 200m Run Target time: 14-16 minutes Time cap: 20 minutes Gymnastics Ring Pullups (5×6-10) *Rest 1:00-1:30 b/t sets Focus: Set up a pair of rings above your head. Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Scaling options for this would be assisting the pull with your legs on the floor, or jumping to the top and having a slow and controlled descent from the top. Rest 90 sec b/w sets Pull-ups (5×6-10) Cooldown Metcon (No Measure) 1 min couch stretch (each side) 1 min twisted cross (each side) 30 sec bicep stretch on...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean and Jerk (1 Power Clean + 1 Push Jerk E1:30×5 @70% of 1RM) Front Squat (3-2-1-1-1 (build up in weight)) Workout Metcon (Time) “Up and Over” Freedom (RX+) 3 rounds for time: 10 Bar Muscle Ups (Or 20 Chest to Bar) 20 Box Jump Over no touch (20″) 30 GHDs or 30 Alternating V-Ups -Then- 30 Front Rack Lunge (135/95) Independence (RX) 3 rounds for time: 8 Bar Muscle Ups (Or 16 Chest to Bar) 20 Box Jump Over (20″) 30 GHD Sit Ups + 6in riser or 30 Alternating V-Ups Then 30 Front Rack Lunge (95/65) Liberty 3 rounds for time: 10 Up Down + Jumping Pull-up 20 Box Jumps (low) 30 Abmat Sit ups Then 30 Dumbbell FrontRack Lunge (light) Target time: 12-14 minutes Time cap: 16 minutes Shooting for faster than 5 minutes per round Break the...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch + Overhead Squat 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM) x 5 sets * Complete a set every 1:30 * Snatch Balance (3 Snatch Balance x 3 sets (80% of 1RM)) Workout Metcon (Time) Freedom (RX+) Every 3:00 (5 sets) 100m Run 20 Wall Balls (20/14)(11ft/10ft) 6 Alternating Dumbbell Squat Snatch (50/35) 100m Run Independence Every 3:00 (5 sets) 100m Run 20 Wall Balls (20/14)(10ft/9ft) 6 Alternating Dumbbell Power Snatch (50/35) 100m Run Liberty Every 3:00 (5 sets) 100m Run 20 Wall Balls Thrusters (light) 8 Alternating Dumbbell Power Snatch (light) 100m Run Target time each set: 1:30-1:50 Time cap each set: 2 minutes Moderate Pace Run Wallballs Unbroken Challenging DB Snatches, Scale Weight! Cooldown Metcon (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Bicep Wall...Read more