CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 5 sets x 2 Back Squats @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Lindt (Time) Freedom (RX’d) 24-21-18-15-12 Kettlebell Swings (53/35) GHD’s (Or V-Ups) Kettlebell Box Step Ups (20) (53/35) (KG conv: 24/16 KB) Independence 24-21-18-15-12 Kettlebell Swings (35/26) GHD’s + 6in Riser (Or V-Ups) Kettlebell Box Step Ups (20)(35/26) (KG conv: 16/12 KB) Liberty 24-21-18-15-12 Russian Kettlebell Swings (light) Sit Ups Box Step Ups (20) Target time: sub 12 minutes Time cap: 15 minutes Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Bicep Wall StretchRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×3, Last 3 Sets at 85% * Complete on a 2:00 Clock Shoulder Press 8×3, Last 3 Sets at 85% * Complete on a 2:00 Clock Workout Godiva (Time) Freedom (RX+) 100 Box Jumps (24/20) 400m Run or 500m Row 30 Power Cleans (135/95) Independence (RX) 100 Box Jumps/Step Ups (24/20) 400m Run or 500m Row 30 Power Cleans (95/65) Liberty 70 Step Ups (20/16) 300m Run or 400m Row 30 Power Cleans (light) Target Time: 10-12 Minutes Time Cap: 15 Minutes Settle in to a sustainable pace off the bat. Aim to have the run done by 9:00. Make sure to keep your set up on cleans. Break it in to small manageable sets to stay in attack mode. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 5 sets x 2 Deadlifts @85% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Godiva (5 Rounds for time) Freedom (RX’d) Every 3:00 (5 sets) 10/8 Calorie Air Bike 20 Wall Balls (20/14) 50 Double Unders (KG conv: 9/6 WB) Independence Every 3:00 (5 sets) 10/8 Calorie Air Bike 15 Wall Balls (20/14) 45 Double Unders (KG conv: 9/6 WB) Liberty Every 3:00 (5 sets) 8/7 Calorie Air Bike 15 Wall Ball Thrusters (light) 50 Single Unders Target time each set: 1:50-2:15 Time cap each set: 2:30 Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×3, Last 2 Sets at 85% * Complete on a 2:00 Clock Workout Dove (AMRAP – Reps) Freedom (RX+) 4 Sets, AMRAP 4 75 Double Unders 20 Burpees Max Toes to Bar -Rest 1 Minute Between Rounds- Independence (RX) 4 Sets, AMRAP 4 50 Double Unders 15 Burpees Max Toes to Bar -Rest 1 Minute Between Rounds- Liberty 4 Sets, AMRAP 3 75 Single Unders 15 Up Downs Max Alternating V-Ups -Rest 1 Minute Between Rounds- Target Reps each set: 10 Minimum Reps each set: 5 Aim to have Jump Rope and Burpees done by the 2:00 mark. Catch your breath, grab some chalk, and aim for a big set of Toes to Bar to get started. Avoid singles on the bar. Do your best to break before you reach fatigue. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Snatch Every Minute (10:00) 5 Power Snatch (+15 lbs total from week 2) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout Dove (5 Rounds for time) Freedom (RX’d) 5 Sets: 4 Shuttle Runs 8 Burpee Box Jump Overs (24/20) -Rest 1:1 between sets- ** Each shuttle run is 25 feet down + 25 feet back (50 feet total) (Repeat from Feb 14th, 2023) Independence 5 sets: 4 Shuttle Runs 6 Burpee Box Jump Overs (20/16) Rest 1:1 between sets *Each shuttle run is 25 feet down + 25 feet back (50 feet total) Liberty 5 sets: 3 Shuttle Runs 6 Up Down + Box Step Up (20/16) Rest 1:1 between sets *Each shuttle run is 25 feet down + 25 feet back (50 feet total) Target time each set: 1:20-1:40 Time cap each...Read more