CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Miami Riverwalk (Time) Freedom (RX+) Teams of 2, 5 Rounds on a 90 Second Clock 1- Sled Push (275/185) 2- Burpee Broad Jumps 3- Deadlift (225/155) 4- Calorie Bike 5- Rest Independence Teams of 2, 5 Rounds on a 90 Second Clock 1- Sled Push (180/115) 2- Burpee Broad Jumps 3- Deadlift (155/105) 4- Calorie Bike 5- Rest Liberty Teams of 2, 5 Rounds on a 90 Second Clock 1- Sled Push (Moderate) 2- Burpee Broad Jumps 3- Deadlift (Moderate) 4- Calorie Bike 5- Rest 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 Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s -into- 3 sets 10 Single Arm Dumbbell Bench Press (Each) 10 Alternating V-Ups 10 Ring Rows 2. Workout Prep Use this time to set up the bench and start working up in weight. During breaks between sets, hit a few calories on the Air Bike. Workout Miami Riverwalk (Time) Freedom (RX’d) Teams of 2 60 Bench Press (135/85) (split as needed) 800m Run (together) 40 Bench Press (155/95) (split as needed) 800m Run (together) 20 Bench Press (185/105) (split as needed) 800m Run (together) (KG Conv Men: 61/70/83, Women: 39/43/48) * Substitute 100/75 Calorie Air Bike (shared) in place of each run, if needed. Independence Teams of 2 60 Bench Press (115/75) 500m Run (together) 40 Bench Press (135/85) 500m Run (together) 20 Bench Press (155/95)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 PVC Pipe pass-throughs 10 PVC Around the Worlds (left and right) -into- 3 sets: :30 Jump Rope 5 Snatch Grip Deadlifts (empty bar) 4 Hang Muscle Snatches (empty bar) 3 Power Snatches (empty bar) 5 Roll and Reach 2. Workout Prep 2 sets: 10 Double Unders 2 Power Snatch (build-in weight) Workout CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Freedom (RX’d) 10:00 Amrap 30 Double Unders 15 Power Snatch (75/55) (KG Conv: 34/25) Independence 10:00 Amrap 30 Double Unders 15 Power Snatch (55/45) (KG Conv: 25/20) Liberty 10:00 Amrap 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Strength/Accessory Mayhem Mini-Pump –Arms and Shoulders (Checkmark) 4...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Snatch Power Snatch 8×3 Every 2 minutes for 8 Rounds: 3 Power Snatch *Use a weight that can be cycled smoothly for 3 Touch and Go reps. Workout CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Freedom (RX+) 10:00 AMRAP 30 Double Unders 15 Power Snatch (75/55) Independence (RX) 10:00 AMRAP 30 Double Unders 15 Power Snatch (55/45) or 14 Alt DB Snatches (35/25) Liberty 10:00 AMRAP 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Come out with a steady pace that you can maintain. Weight is light, so movement is nonstop. Be prepared for a high heart rate. Cooldown/Mobility Mobility (No Measure) 1 min seal pose 1 min bicep stretch on wall 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Snatch Power Snatch 8×3 Every 2 minutes for 8 Rounds: 3 Power Snatch *Use a weight that can be cycled smoothly for 3 Touch and Go reps. Workout CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# Freedom (RX+) 10:00 AMRAP 30 Double Unders 15 Power Snatch (75/55) Independence (RX) 10:00 AMRAP 30 Double Unders 15 Power Snatch (55/45) Liberty 10:00 AMRAP 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Cooldown/Mobility Mobility (No Measure) 1 min seal pose 1 min bicep stretch on wall 1 min tricep lacrosse ball smash (each side)Read more