CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) “Hey Mikey, if you can hear me….run!!” Freedom (RX’d) 7 Rounds 7 Deadlifts (185/125) 7 Handstand Push Ups (KG conv: 83/56 DL) Independence 7 Rounds 7 Deadlifts (155/105) 7 Handstand Push Ups + 1 Abmat (KG conv: 70/48 DL) Liberty 7 Rounds 7 Dumbbell Deadlifts (light) 7 Push Ups Target TIme: 7-9 minutes Time Cap: 12 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 Main Set #1 3 Sets 10 Sec Seated, D5 at RPE10, Max RPM 10 Sec Standing, D5 at RPE10, Max RPM *Rest 20 Sec at RPE1-2 after all reps. Main Set #2 5 Min at RPE5 (or 85 RPM) 3 Min at RPE1-2 (Any RPM) 8x (30 Sec at RPE10, 15 Sec...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (AMRAP – Rounds and Reps) “Hey You Guys!!” Freedom (RX+) Teams of 2 (1:1) 30:00 Amrap 15/12 Calorie Bike 10 GHD’s (or V-ups) 15 Wall Balls (30/20) 10 GHD’s (or V-ups) 15/12 Calorie Bike * Alternate movements with partner Independence (RX) Teams of 2 (1:1) 30:00 Amrap 12/10 Calorie Bike 10 V-ups 15 Wall Balls (20/14) 10 V-ups 12/10 Calorie Bike Liberty Teams of 2 (1:1) 30:00 Amrap 10/8 Calorie Assault Bike (or 8/6 Echo Bike) 10 Sit Ups 10 Wall Ball Thrusters (light) 10 Sit Ups 10/8 Calorie Assault Bike (or 8/6 Echo Bike) Target number of Rounds: 4+ each Minimum number of Rounds before scaling: 3 each Moderate intensity throughout. Reps will likely be unbroken, but heart rates will spike early and will stay elevated. Settle in on round 1 and hold on. Toes to Bar: Week 4...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8×3, Last 3 Sets at 85% *Complete on a 2:00 Clock* Front Squat 8×3, Last 3 Sets at 85% *Complete on a 2:00 Clock* Workout Workout (AMRAP – Reps) Brand and Andy Freedom (RX+) 5 Sets 1:30 AMRAP 6 Overhead Squats (135/95) 10 Box Jumps (30/24) -then- Max Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups -rest 1:30 between rounds- Kipping Chest to Bar = 1 rep Bar Muscle Ups = 3 reps Ring Muscle Ups = 4 reps Independence (RX) 5 Rounds 1:30 AMRAP 6 Overhead Squats (115/80) 10 Box Jumps (24/20) -then- Max Kipping Pull Up/Kipping Chest to Bar/ Bar Muscle Ups -rest 1:30 between rounds- Liberty 5 Rounds 1:30 AMRAP 6 Front Squats (light) 10 Box Step Ups (24/20) -then- Max Jumping Pull Up /Jumping Chest to Bar /Kipping Pull Up -rest 1:30...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press 8×3, Last 3 Sets at 85% *Complete on a 2:00 Clock* Bench Press 8×3, Last 3 Sets at 85% *Complete on a 2:00 Clock* Workout Workout (Time) “Man, you smell like Phys. Ed” Freedom (RX+) 5-4-3-2-1 Wall Walks 25-20-15-10-5 Kettlebell Swings (70/53) Calorie Row (Women Calories: 20-16-12-8-4 or 200m Run) Independence (RX) 4-3-2-1-1 Wall Walks 25-20-15-10-5 Kettlebell Swings (53/35) 20-16-12-8-4 Calorie Row (Women Calories: 16-12-10-6-4 or 150m Run) Liberty 5-4-3-2-1 Inch Worms 15-12-9-6-3 Russian Kettlebell Swings (light) Calorie Row (Women Calories: 11-9-7-5-3 or 100m Run) Target time: 12-14 minutes Time cap: 16 minutes Use your legs as much as you can for swings and rowing, you’ll want fresh shoulders heading to the wall. Take it easy through the first 2 Rounds. Once you get in to the round of 3 wall walks, send it on. Mobility Mobility (No Measure)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×3, Last 2 Sets at 85% *Complete on a 2:00 Clock*) Workout Workout (Time) Mikey, Data, Mouth, and Chunk Freedom (RX+) 6 Sets 5 Burpee Dumbbell Deadlifts (2×50/35) 10 Dumbbell Shoulder to Overhead (2×50/35) 30 Crossover Single Unders (OR 45 Double Unders) -rest 1:00 between sets- Independence (RX) 6 Sets 5 Burpee Dumbbell Deadlifts (2×35/25) 10 Dumbbell Shoulder to Overhead (2×35/25) 25 Crossover Single Unders (OR 35 Double Unders) -rest 1:00 between sets- Liberty 6 Sets 5 Up DownDumbbell Deadlifts (light) 10 Dumbbell Push Press (light) 30 Single Unders -rest 1:00 between sets- Target time per set: 1:15-1:30 Time cap per set: 2 min Weight for burpees and shoulder to overhead should be unbroken each round. Shake it out and settle your breathing/nerves moving in to the jump rope. Skills and Drills Toes to Bar:  Week 4, Day 1 (Checkmark)...Read more