CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Romanian Deadlift (RDL) 7×5, Build to a Moderate Weight *Complete on a 2:00 Clock* Push-ups 7 x 6-10, aim for clean, quality reps. *Complete on a 2:00 Clock* Floor Abmat Bar Workout Workout (Time) “Spades” Freedom (RX+) 10 Rounds 200m Run 3 Bar Muscle Ups Independence (RX) 10 Rounds 200m Run 3 Chest to Bar or 6 Pull Ups Liberty 10 Rounds 100m Run 6 Jumping Pull Ups Target time: sub 12 minutes Time cap: 15 minutes There’s no reason to stop or slow down here until you’re done. Use the run to shake out your upper body and aim for unbroken sets once you’re inside. Mobility Mobility (Checkmark) 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 Strength/Accessory Hang Squat Clean 8×3 Hang Squat Clean: – Build to a moderate to heavy set of 3 *Complete on a 1:45 Clock* Hang Power Clean 8×3 Hang Power Clean: – Build to a moderate to heavy set of 3 *Complete on a 1:45 Clock* Workout Workout (2 Rounds for time) “Phase10” Freedom (RX+) 2 Sets: 3 Rounds 12 Thrusters (65/45) 12 GHD Sit Ups (Or V-Ups) 48 Double Unders -rest 3:00 between sets- Independence (RX) 2 Sets: 3 Rounds 12 Thrusters (55/35) 12 V-Ups 36 Double Unders -rest 3:00 between sets- Liberty 2 Sets: 3 Rounds 12 Dumbbell Thrusters (light) 12 Sit Ups 36 Single Unders -rest 3:00 between sets- Target time each set: sub 4 minutes Time cap each set: 5 minutes Aim for consistent, hard sets. Don’t lay off the gas once you start. If you have it in...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) “Nailed it” Freedom (RX’d) 10 Rounds 10 Dumbbell Bench Press (50s/35s) 10 Dumbbell Deadlifts (50s/35s) (KG conv: 22.5/15 DBs) Independence 10 Rounds 10 Dumbbell Bench Press (35s/25s) 10 Dumbbell Deadlifts (35s/25s) (KG conv: 15/10 DBs) Liberty 5 Rounds 10 Dumbbell Bench Press (light) 10 Dumbbell Deadlifts (light) Target Time: 9-11 minutes Time Cap: 15 minutes Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (Distance) Bike Erg Interval 3 Min Increasing Ramp from RPE3 to RPE5 to RPE7 to RPE9 (or 75, 85, 95, 105 RPM) 3 Min Decreasing Ramp from RPE8 to RPE6 to RPE4 (or 100, 90, 80 RPM) 3 Min at RPE3 (or 75 RPM) 90 Sec at RPE5 (or 85 RPM) 60 Sec at RPE7 (or 100+ RPM) 30...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (2 Rounds for reps) “Guys Grocery Games” Freedom (RX+) Teams of 2 12:00 AMRAP 2000/1600m Row – shared between partners Max GHD’s (or abmat sit-ups) – one athlete works at a time -1:00 rest- 12:00 AMRAP 4000/3200m Bike Erg – shared between partners Max Burpee Box Jump Overs (24/20) – one athlete works at a time Independence (RX) Teams of 2 12 min AMRAP 2000/1600m Row – shared between partners Max stick sit-ups -1 min rest- 12 min AMRAP 4000/3200m Bike Erg – shared between partners Max Burpee Box Get Overs (24/20) – one athlete works at a time Liberty Teams of 2 12 min AMRAP 1500/1200m Row Max Sit ups -1 min rest- 12 min AMRAP 3000/2600m Bike Erg – shared between partners Max Up Downs + Step Ups Target number of reps each set: Workout 1: 75+ reps...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Split Squat Step back into spilt (Jerk side) and bring back knee to floor5×6/6 *Complete on a 2:30 Clock Pendlay Row 5×6. Hold for a 2 second isometric at the top of each row. *Complete on a 2:30 Clock Pull-ups 5×5 *Complete on a 2:30 Clock Workout Workout (Time) Cupcake Wars Freedom (RX+) 2:00 AMRAP (6 sets) 12×32′ Shuttle Runs Max Time Unbroken Farmers Hold (DBs 70s/50s or Kettlebells (70s/53s) -Rest 1:00 Between sets- Independence (RX) 2:00 AMRAP (6 sets) 10×32′ Shuttle Runs Max Time Unbroken Farmers Hold (2x50s/2x35s) -Rest 1:00 between sets – Liberty 2:00 AMRAP (6 sets) 8×32′ Shuttle Runs Max Time Unbroken Farmers Hold (2x35s/2x25s) -Rest 1:00 between sets – Target time each set: 45 seconds Minimum time before scaling: 30 Seconds Score is lowest time Stimulus is high intensity. Push the pace on the shuttle runs and...Read more