CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Bruce Wayne (Time) Freedom (RX+) Minutes 0-10: 1600m Row or Run Minutes 10-20: 30 Ground to Overhead (155/105) Minutes 20-30: 4000m Bike or 1600m Run Minutes 30-40: 50 Burpees and 50 Box Jumps (24/20) Independence (RX) Minutes 0-10: 1400m Row or Run Minutes 10-20: 30 Ground Overhead (135/95) Minutes 20-30: 3500m Bike or 1400m Run Minutes 30-40: 40 Burpees and 40 Box Jumps/Step Ups (24/20) Liberty Minutes 0-10: 1200m Row or Run Minutes 10-20: 30 Ground to Overhead (moderate) Minutes 20-30: 3000m Bike or 1200m Run Minutes 30-40: 30 Up Downs and 30 Step Ups (20/16) Target time each round: 7 minutes Time cap each round: 8 minutes This is a long, sustainable pace workout. Choose a distance, weight, or reps that keeps your heart rate steady all throughout. Each component should have a minimum 2 minute rest. Scale accordingly. Cooldown/Mobility...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Bruce Wayne (Time) Freedom (RX+) Minutes 0-10: 1600m Row or Run Minutes 10-20: 30 Ground to Overhead (155/105) Minutes 20-30: 4000m Bike or 1600m Run Minutes 30-40: 50 Burpees and 50 Box Jumps (24/20) Independence (RX) Minutes 0-10: 1400m Row or Run Minutes 10-20: 30 Ground Overhead (135/95) Minutes 20-30: 3500m Bike or 1400m Run Minutes 30-40: 40 Burpees and 40 Box Jumps/Step Ups (24/20) Liberty Minutes 0-10: 1200m Row or Run Minutes 10-20: 30 Ground to Overhead (moderate) Minutes 20-30: 3000m Bike or 1200m Run Minutes 30-40: 30 Up Downs and 30 Step Ups (20/16) Target time each round: 7 minutes Time cap each round: 8 minutes This is a long, sustainable pace workout. Choose a distance, weight, or reps that keeps your heart rate steady all throughout. Each component should have a minimum 2 minute rest. Scale accordingly. Cooldown/Mobility...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 5 Bench Press x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Clint Barton (Time) Freedom (RX’d) 3 Rounds 30 Kettlebell Swings (53/35) 30 Push Ups (KG conv: 24/16 KB) Independence 3 rounds 30 Kettlebell Swings (35/25) 30 Push Ups (KG conv: 16/11 KB) Liberty 3 rounds 20 Russian Kettlebell Swings (light) 20 Bar Push Ups Target time: 6-8 minutes Time cap: 10 minutes Gymnastics Gymnastics: Bar Muscle Up Prep (Day 1) (Checkmark) 4 Positions of the Bar Muscle Up: Position 1: Jump into Pike Position 2: Arch Position 3: Hollow Rock Around Position 4: Support Warm Up: Advanced: 5 Reps of Position 1 5 Reps of Position 1 & 2 5 Reps of Positions 1,2 &3 5 Reps of Bar Muscle Ups Intermediate: 5 Reps of Position 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 6×5, Last 2 Sets at 65% *Complete on a 2:00 Clock Front Squat 6×5, Last 2 Sets at 65% *Complete on a 2:00 Clock Workout Clint Barton (Time) Freedom (RX+) AMRAP 12 15 Wallballs (20/14) 12 Russian Kettlebell Swings (72/53) 3 Muscle Ups or 6 Chest to Bar Pull Ups Independence (RX) AMRAP 12 15 Wallballs (20/14) 12 Russian Kettlebell Swings (53/35) 6 Pull Ups 6 Push Ups Liberty AMRAP 12 15 Wallballs (light) 12 Russian Kettlebell Swings (light) 6 Jumping Pull Ups 6 Hand Release Push Ups Target sets: 5+ Minimum sets before scaling: 3.5 Wallballs and KB Swings should be unbroken and will take roughly 1 minute. Compose yourself moving in to the pull ups and challenge yourself to the hardest pull up variation you can handle. Scale reps before movement. Gymnastics Gymnastics: Bar Muscle Up Prep...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 5 Back Squat x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Peter Parker (5 Rounds for time) Freedom (RX’d) Every 3:00 (5 sets) 12/10 Calorie Air Bike 60 Double Unders 12/10 Calorie Air Bike Independence Every 3:00 (5 sets) 10/8 Calorie Air Bike 50 Double Unders 10/8 Calorie Air Bike Liberty Every 3:00 (5 sets) 8/7 Calorie Air Bike 50 Single Unders 8/7 Calorie Air Bike Target time each set: 1:30-1:45 Time cap each set: 2:30 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