CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×5, Last 2 Sets at 75% *Complete on a 2:00 Clock Workout Golden Delicious (Time) Freedom (RX+) 10 Rounds 100m Run or Row 5 Burpee DB Deadlifts (50/35) Independence (RX) 10 Rounds 100m Run or Row 5 Burpee DB Deadlifts (35/25) Liberty 8 Rounds 100m Run or Row 5 Up/Down Deadlifts (moderate) Target time: 10-12 minutes Time cap: 15 minutes Steady pace all throughout. Feel it out your first round and go from there. This is an uncomfortable pace with a short break on the dumbbells. Keep the transition time minimal. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Snatch Every Minute (10:00) 5 Power Snatch – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout Golden Delicious (Time) Freedom (RX’d) Teams of 2 10-9-8-7-6-5-4-3-2-1 (each) 50ft Shuttle Runs * Each shuttle run is 25 feet down + 25 feet back (50 feet total) Independence No Change to Workout Liberty 10-8-6-4-2 Shuttle Runs Target time: 10-12 minutes Time cap: 15 minutes Strength/Accessory Mayhem Mini-Pump –Triceps (Checkmark) 4 Rounds 12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality 15 Single Arm Standing Tricep Extension w/ band -Rest 1 min b/t rounds- Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Farmer’s Carry 5×30 Seconds. Find the heaviest weight you can hold. *Complete on a 75 second clock Strict Pull-ups Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.5×3. Use band if needed and weight if able. *Complete on a 75 second clock Workout McIntosh (Time) Freedom (RX+) 2 rounds 40/32 Calorie Row or 400m Run 30 Box Jumps (24/20) 5 Rope Climbs or 20 Pull Ups Independence (RX) 2 rounds 32/24 Calorie Row or 300m Run 30 Box Jumps/Step Ups (24/20)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 5 Bench Press x 5 sets @65% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout McIntosh (Time) Freedom (RX’d) 2 rounds 40/32 Calorie Row 30 Jumping Split Lunges 5 Rope Climbs (Or 20 Strict Pull Ups) Independence 2 rounds 32/24 Calorie Row 24 Jumping Split Lunges 4 Rope Climbs (Or 16 Strict Pull Ups) Liberty 2 rounds 25/20 Calorie Row 20 Step-Back Lunges 10 Zombie Rope Climbs (Or 30 Ring Rows) Target time: sub 12 minutes Time cap: 16 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 Stretch ()Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Farmer’s Carry 5×30 Seconds. Find the heaviest weight you can hold. *Complete on a 75 second clock Strict Pull-ups Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.5×3. Use band if needed and weight if able. *Complete on a 75 second clock Workout McIntosh (Time) Freedom (RX+) 2 rounds 40/32 Calorie Row or 400m Run 30 Box Jumps (24/20) 5 Rope Climbs or 20 Pull Ups Independence (RX) 2 rounds 32/24 Calorie Row or 300m Run 30 Box Jumps/Step Ups (24/20)...Read more