CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Shoulder Press 8×1-2, Last 3 Sets at 80% Bench Press 8×1-2, Last 3 Sets at 80% Workout Workout (AMRAP – Rounds and Reps) Parmesan Garlic Freedom (RX+) 20:00 AMRAP 15/12 Calorie Row 15 Bench Press (115/75) 15 V-Ups Independence (RX) 20:00 AMRAP 12/10 Calorie Row 15 Bench Press (95/65) 18 Alternating V-Ups Liberty 20:00 AMRAP 10/8 Calorie Row 10 Dumbbell Bench Press (light) 10 Sit ups Target number of Rounds: 9+ Rounds Minimum number of Rounds before scaling: 7 Rounds Try to keep all your rounds at a similar pace. Acknowledge there’s a real chance for burnout/fatigue on the bench/v-ups and plan for rests appropriately out the gate. Looking for a round every 2:10-2:50 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...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory 3-Position Clean + Push Jerk (Weight) 10 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Jerk Finishing up at 60-70% of 1RM Clean & Jerk Complete a set every 1:30 Hold on to the bar until all 3 reps are complete Workout Workout (Time) Buffalo Wild Wings Freedom (RX+) 12-9-6 Hang Squat Clean (155/105) Burpee Chest to Bar Independence (RX) 12-9-6 Hang Squat Clean (135/95) Burpee Pull Up Liberty 12-9-6 Hang Dumbbell Squat Clean (Light) Up Down + jumping Pull Up Target time: 5-7 minutes Time cap: 10 minutes This is classic, high intensity CrossFit. Be ready to be uncomfortable out the gate. Come up with a strategy where you aren’t staring at the barbell. To hit the stimulus you need to be moving. Move with purpose. Mobility (No Measure) Mobility...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Penne Freedom (RX’d) 150 Single Unders 30 Hang Dumbbell Clean and Jerk (50/35) 100 Double Unders 30 Hang Dumbbell Clean and Jerk (50/35) 50 Crossovers (KG conv: 22.5/15 DBs) Independence 100 Single Unders 30 Hang Dumbbell Clean and Jerk (35/25) 60 Double Unders 30 Hang Dumbbell Clean and Jerk (35/25) 40 Crossovers (KG conv: 15/10 DBs) Liberty 150 Single Unders 30 Kettlebell Swings (light) 100 Single Unders 30 Kettlebell Swings (light) 50 Single Target TIme: 8-10 Minutes Time Cap: 14 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 Lactate Threshold 4 Sets 4 Min Ramp from RPE3 to RPE5 (60- 80 RPM) 3 Min at RPE5 (or 80-85 RPM) 2 Min at RPE7 (or 90-95 RPM) 1 Min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Partner Workout (Time) Lasagna Freedom (RX+) In teams of 2 16 Sets 200m Run 10 Toes to Bar 3 Power Cleans (205/135) Independence (RX) In teams of 2 16 Sets 150m Run 10 Knees to Elbows (Or 7 Toes to bar) 3 Power Cleans (165/115) Liberty In teams of 2 16 Sets 150m Run 10 Hanging Knee Raises 3 Power Cleans (light) Target time each set: 1:30-1:45 Time cap each set: 2 minutes Partners will alternate after the end of each round. (8 rounds per partner) Pace the run so you’re still fresh as you come in. Set up and execute each clean. Don’t rush the barbell. Option 1: Gymnastics Skill Work Toes to Bar: Week 6 Day 2 (AMRAP – Reps) Toes to Bar: Week 6 Day 2 Last day of the cycle! Advanced & Intermediate: 1 minute of...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×2, Last 3 Sets at 85% *Complete on a 2:00 Clock* Shoulder Press 8×2, Last 3 Sets at 85% *Complete on a 2:00 Clock* Workout Workout (2 Rounds for reps) Fettuccine Freedom (RX+) 6:00 AMRAP 10 Push Ups 1 Rope Climb -2:00 Rest- 6:00 AMRAP 10 Dumbbell Bench Press (50s/35s) 5 Strict Pull Ups Independence (RX) 6:00 AMRAP 8 Push Ups 1 Rope Climb -2:00 Rest- 6:00 AMRAP 10 Dumbbell Bench Press (35s/25s) 5 Strict Pull Ups Liberty 6:00 AMRAP 10 Bar Push Ups 2 Zombie Rope Climbs -2:00 Rest- 6:00 AMRAP 10 Dumbbell Bench Press (light) 5 Jumping Pull Ups Target number of Rounds each set: 6+ rounds Minimum number of Rounds before scaling: 5 Rounds This workout is a big upper body pump. Come out ready to manage your sets. Push Ups will be short, quick sets....Read more