CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 30 sec Assault Bike 5 alt. V-ups (each side) 5 Knees to Elbows 5 1¼ Squats (empty bar) 2. Strength Prep Athletes will be working back and forth between front squats and weighted pull-ups. For “In the Hole” Front Squats, athletes will use spotter arms or jerk blocks to set up the starting position of the bar to the lowest height they can squat to. To start the rep, athletes will pull themselves under the bar and create tension, standing with the bar. They will then perform one additional front squat and lower the bar back to the starting position. For strict weighted pull-ups, athletes will use 70% of the load they established on their heavy single-weight pull-ups....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) AMRAP 21 750M Bike 10 DB S-T-O (5R/5L) 10 Alt Box step-ups 10 Alt DB Curls 10 WallballsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 15/12 Calorie Row 10 Dumbbell Bench Press (35/55) 100′ Single Arm Farmers Walk (35/55) per person 10 Dumbbell Bench Press (35/55) 15/12 Calorie Row Cooldown/Mobility 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll lats (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) Round 1: 5 Front Squats 3 Bar Rows Round 2: 4 Front Squats 2 Pull Ups Round 3: 3 Front Squats 2 Chest to Bar WARM-UP WOD Metcon (Time) 0:00-4:00 30 Pull-ups 30 Front Squats (65/95) -rest 2:00 – 6:00-10:00 20 Chest to Bar Pull-ups 20 Front Squats (95/135) – rest 2:00 – 12:00-16:00 10 Bar Muscle Ups 10 Front Squats (125/185) Cooldown/Mobility 1 min foam Roll Quads 30-sec single leg down dog (each side – focus on calf stretch)Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Deficit Deadlift 2RM 2 Deficit Deadlifts x 5 sets @70% of 1RM * Rest as needed between sets * Strict Deficit Handstand Push-ups 5 Sets: 30-40% reps of Max Unbroken Reps (SHSPU) -Record your total reps- Partner WOD Metcon (Time) Partner 200m Partner Run 20 Synchro Wall Balls (20/14) 8 Wall Walks 200m Partner Run 20 Synchro Wall Balls (20/14) 12 Wall Walks 200m Partner Run 20 Synchro Wall Balls (20/14) 16 Wall Walks 200m Partner Run 20 Synchro Wall Balls (20/14) 20 Wall Walks Individual Option: 200m Run 20 Wall Balls (20/14) 2 Wall Walks 200m Run 20 Wall Balls (20/14) 4 Wall Walks 200m Run 20 Wall Balls (20/14) 6 Wall Walks 200m Run 20 Wall Balls (20/14) 8 Wall Walks Cooldown/Mobility 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side)...Read more