CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Squat Clean (5×1) 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 * Strength Push Jerk (3 Push Jerk x 3 sets (@75% of 1RM Clean and Jerk)) Workout Metcon (AMRAP – Rounds and Reps) “Cold As You” Freedom (RX+) 10:00 Amrap 3 Deadlifts (275/185) 5 Hand Release Push-ups 7 Toes to Bar Independence (RX) 10:00 Amrap 3 Deadlifts (225/155) 5 Hand Release Push-ups 7 Knees to Elbows Liberty 10:00 Amrap 3 Kettlebell Sumo Deadlifts (moderate) 5 Knee Push-ups 7 Hanging Knee Raises Target number of round: 9+ rounds Minimum number of rounds before scaling: 7 rounds Set a pace and stay consistent If you can’t go unbroken, scale Cooldown Metcon (No Measure) 1 min forward fold (wide legs) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (AMRAP – Reps) “Shuttle to Overhead” Freedom (RX+): From 0:00-2:00 (2 minutes) Run 200m Max shoulder to overhead (185/125) -Rest 1 min- From 3:00-6:00 (3 minutes) Run 400m Max shoulder to overhead (185/125) -Rest 2 mins- From 8:00-12:00 (4 minutes) Run 600m Max shoulder to overhead (185/125) Independence (RX): From 0:00-2:00 (2 minutes) Run 200 m Max shoulder to overhead (155/105) Rest 1 min From 3:00-6:00 (3 minutes) Run 400 m Max shoulder to overhead (155/105) Rest 2 mins From 8:00-12:00 (4 minutes) Run 600 m Max shoulder to overhead (155/105) Liberty: From 0:00-2:00 (2 minutes) 400m Bike Erg (or 200M Row) Max Dumbbell Push Press (light) Rest 1 min From 3:00-6:00 (3 minutes) 800m Bike Erg (or 400M Row) Max Dumbbell Push Press (light) Rest 2 mins From 8:00-12:00 (4 minutes) 1200m Bike Erg (or 600M Row) Max Dumbbell...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3-Position Power 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 Overhead Squat x 3 sets (@75% of 1RM Snatch)) Workout Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Target Time: 7-9 Minutes Time Cap: 12 Minutes Choose a weight you feel comfortable hitting for 15+ Small Consistent Sets or Large Ambitious Sets Cooldown Metcon (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal Pose[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4) [Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME) [Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)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 (3 Rounds for distance) “BikeErg Lactate Threshold” 3 Sets 1 Min at RPE3 1 Min at RPE4 1 Min at RPE5 1 Min at RPE6 1 Min at RPE7 1 Min at RPE8 4 Min at RPE2 Total 30 Min Workout Metcon (3 Rounds for reps) Freedom (RX’d) Partner Workout 12 min amrap: 2000/1600m Row Max Reps Dumbbell Snatch (100/70) -1 min rest- 12 min amrap: 2000/1600m Ski Max Reps GHD (Or V-Ups) -rest 1 min- 12 min amrap: 4000/3200m Bike Erg (or 120/100 cal Assault Bike) Max Reps Burpee Box Get-Overs (48/42) Or Burpee Box Jump Overs (30/24) * See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option * KG DB: (45/30) * See Coaches Notes for Limited...Read more

CrossFit Mile Zero – Bodybuilding View Public Whiteboard Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”. The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise. Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable. () Warm-up Warm-up (No Measure) Arms and Core 3 Rounds 15/12 cal Row 15 Banded Bicep Curls (light band – fast reps) 15/12 cal Ski...Read more