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) 3 Sets 10 Min at RPE3 -Rest 2 Min- 3 Min at RPE6 *Rest 2 Min between sets.WHAT 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 feeling like you have to do the percentages exactly (examples 3×3 Snatches @7/10 RPE is harder today. So instead of using...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “King Crab Roll” Partner workout (RX+) 12/9 Calorie Assault Bike (each) 40 Power Cleans (185/125) 12/9 Calorie Assault Bike (each) 40 Power Snatches (135/95) 12/9 Calorie Assault Bike (each) 20 Cleans (225/145) 12/9 Calorie Assault Bike (each) 20 Snatches (185/125) 12/9 Calorie Assault Bike (each) * Echo Bike: 10/8 Calories Independence (RX) Partner workout 10/8 Calorie Assault Bike (each) 40 Power Cleans (155/105) 10/8 Calorie Assault Bike (each) 40 Power Snatches (95/65) 10/8 Calorie Assault Bike (each) 20 Cleans (185/125) 10/8 Calorie Assault Bike (each) 20 Snatches (135/95) 10/8 Calorie Assault Bike (each) * Echo Bike: 9/7 Calories Target time: 20-23 minutes Time cap: 30 minutes One Bike/Group Moderate to Hard Pace on Bike Split Reps as Needed Slow and Smooth on the Barbell Accessory Metcon (4 Rounds for time) Mayhem Mini-Pump – Arms/Core Mini-Pump Sessions are used...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×5, Last 3 Sets at 70%) Front Squat (7×5, Last 3 Sets at 70%) Workout Metcon (Time) “Shrimp Tempura Roll” Freedom (RX+) 50 Wall Balls (20/14) 50 Toes to Bar 50 Box Jump Overs (24/20) 50 Wall Balls (20/14) Independence (RX) 50 Wall Balls (14/10) 50 Knees to Elbows 50 Box Jump Overs (24/20) 50 Wall Balls (14/10) Liberty 30 Wall Ball Thrusters (light) 30 hanging Knee Raises 30 Step Ups (20/16) 30 Wall Ball Thrusters (light) Target time: 11-13 minutes Time cap: 16 minutes Have a plan to break reps Keep rest periods short Aim for 20+ reps per minute Cooldown Metcon (No Measure) 1 min Seal Pose 1 min Foam roll quads (each side) 1 min Foam roll glutes and IT band (each side)[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0) [Foam roll quads](https://youtu.be/NReklz6YiK4?t=5) [Foam roll glutes and IT band](https://www.youtube.com/watch?v=b8Su5Svij_4)Read more

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