CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press Shoulder Press 8×5, Last 3 Sets at 75% * rest 2:00 between lifts * Bench Press Bench Press 8×5, Last 3 Sets at 75% * rest 2:00 between lifts * Workout Workout (Time) Yeah-Yeah Freedom (RX+) 7 rounds 7 Push Press (95/65) 7 Burpee over Bar 49 Double Unders Independence (RX) 7 rounds 7 Push Press (75/55) 5 Burpee over Bar 35 Double Unders Liberty 7 rounds 7 Dumbbell Push Press (light) 7 Up Downs 49 Single Unders Target time: 11-13 minutes Time cap: 16 minutes Come out steady on Round 1 and try to settle in to that pace for the remaining 6. Ideally, we’re looking at one round every 90 seconds. It’s a shoulder burner, so do your best to prevent burnout and fatigue from hitting you on the rope. Mobility Mobility (No Measure) 1 min forward...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Toes to Bar: Week 1 Day 1 (Checkmark) Advanced: 5 sets (10:00) 8-10 Kip Swings 5-8 Strict Toes to Bar Intermediate: 5 sets (10:00) 6-8 Kip Swings 5-8 Strict Knee Raise + Extension Beginner: 5 sets (10:00) 5 Kip Swings (Stand on tiptoes if needed) 5-8 Strict Hanging Knee Raise Workout Workout (Time) You’re Killing me, Smalls Freedom (RX+) Every 3:00 (7 sets) 12/10 Calorie Bike or 150m Run 12 GHD’s Or V-Ups 9 Front Squats (135/95) Independence (RX) Every 3:00 (7 sets) 10/8 Calorie Bike or 100m Run 10 V-Ups 9 Front Squats (115/80) Liberty Every 3:00 (7 sets) 8/7 Calorie Bike or 50m Run 12 Sit Ups 9 Dumbbell Front Squats (light) Target time each set: 1:30-1:45 Time cap each set: 2 minutes Moderate to high intensity workout. Bike should be hard pace and the sit ups...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Clean & Push Jerk Squat Clean and Push Jerk Heavy Single 10×1 * rest 1:30 between lifts * Power Clean + Push Jerk Power Clean and Push Jerk Heavy Single 10×1 * rest 1:30 between lifts * Workout Workout (Time) Scotty Smalls Freedom (RX+) 10 Rounds 10 Pull Ups 10 Push Ups Independence (RX) 10 Rounds 7 Pull Ups 7 Push Ups Liberty 10 Rounds 5 Jumping Pull Ups 5 Bar Push Ups Target time: 7-9 minutes Time cap: 12 minutes Big upper body push/pull. Fatigue will set in fast, so break early. Especially on the push ups. Plan to move at a nice steady pace throughout. Pace your transitions, this isn’t a sprint. 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 Snatch Squat Snatch Heavy Single 10×1 * rest 1:30 between lifts * Power Snatch Power Snatch Heavy Single 10×1 * rest 1:30 between lifts * Workout Workout (Time) The Sandlot Freedom (RX+) 1000/850m Row or 1000m Run 100 Air Squats 1000/850m Row or 1000m Run Independence (RX) 800/700m Row or 800m Run 75 Air Squats 800/700m Row or 800m Run Liberty 500/425m Row or 500m Run 50 Air Squats 500/425m Row or 500m Run Target time: sub 12 minutes Time cap: 15 minutes Steady pace through the first row/run, grind out the squats at a steady pace, and then open up your last row/run. Don’t burn out the squats. Slow is smooth and smooth is fast. RX+ athletes should feel comfortable running a sub 7:00 mile pace both runs. Mobility (No Measure) Mobility (Checkmark) 1 min foot smash w/ lacrosse ball...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Starscream Freedom (RX+) Teams of 2 150/120 Calorie Bike 30 Rope Climbs or 60 Muscle Ups (Bar or Ring) or 90 Burpee Pull-Ups 150/120 Calorie Bike Independence (RX) Teams of 2 120/90 Calorie Bike 20 Rope Climbs or 40 Muscle Ups (Bar or Ring) or 80 Burpee Pull-Ups 120/90 Calorie Bike Liberty Teams of 2 100/80 Calorie Assault Bike or 90/70 Calorie Echo Bike 30 Zombie Rope Climbs or 60 Jumping Pull Ups 100/80 Calorie Assault Bike or 90/70 Calorie Echo Bike Target time: 22-25 minutes Time cap: 28 minutes Be smart with your partner, break up movements early and often. Try to keep a higher intensity on the bike, especially on the second round. Movements are going to catch up to you. Settle in for the long haul! Mobility Mobility (No Measure) 1 min foot smash with lacrosse...Read more