CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hip Snatch + Snatch 8x(1+1). Work up to a light to moderate weight. Use this as an opportunity to warm up for the WOD *Rest on a 1:30 clock* Workout Workout (Time) Bumblebee Freedom (RX+) For Time 100 Power Snatch (75/55) *Every 2 minutes, including 0:00, complete 15 Air Squats Independence (RX) For Time 100 Power Snatch (65/45) Every 2 minutes, including 0:00, complete 12 Air Squats Liberty For Time 100 Dumbbell Snatch (light) *Every 2 minutes, including 0:00, complete 10 Air Squats Target time: sub 10 minutes Time cap: 14 minutes This is the first day reintroducing RX+, if you time cap the workout, reevaluate which workout track you should be following! This workout is fast, but don’t let it get sloppy. Set up and execute each and every lift. The goal is 20 reps per 2:00 interval. Mobility Mobility...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 7×2. Build to a light, moderate, or heavy double. *Rest on a 2:00 clock* Workout (2 Rounds for reps) Blackout Independence (RX) 10 min AMRAP 25-50-75-100. . . Single Unders 3-6-9-12… Pull Ups -rest 3:00 min- 10 min AMRAP 3-6-9-12… Calorie Row (female 3-5-7-9…) Handstand Push Ups Scoring help: Workout 1 – completing the round of 12 is 280 reps, completing the round of 15 is 420 reps Workout 2 – completing the round of 12 is 60/54, completing the round of 15 is 90/80 Liberty 10 min AMRAP 25-50-75-100. . . Single Unders 3-6-9-12… Ring Rows -rest 3:00 min- 10 min AMRAP 3-6-9-12… Calorie Row (female 3-5-7-9…) Push Ups TARGET SCORES: Target number of reps workout 1: Through the round of 15 Minimum number of reps before scaling workout 1: Through the round of 12 Target number of reps...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean + Clean 8x(1+1), working up to a moderate weight. Focus on receiving the bar in both the power and squat positions. *Rest on a 1:30 Clock* Workout Workout (Time) Ironhide Independence (RX) Every 3:00 (8 sets) 8 Burpee Over Bar 4 Squat Cleans (155/105) 10 Box Jump Over (24/20) Liberty Every 3:00 (8 sets) 8 Up Downs 4 Dumbbell Squat Cleans (light) 10 Box Step Ups (24/20) Target time each set: 1:20-1:40 Time cap each set: 2 minutes Moderate to high intensity. Push the pace on both burpees and box overs, but slow it down on the barbell and focus on form. Use a weight and height of the box that allow constant movement. We’re looking for consistent and sustainable times throughout. Mobility Mobility (Checkmark) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Push Press 8×3 Push Press. Building to a light, moderate, or heavy weight. *Rest on a 2:00 Clock* Bench Press 8×3 Bench Press. Building to a light, moderate, or heavy weight. *Rest on a 2:00 Clock* Workout Workout (AMRAP – Rounds and Reps) Optimus Prime Independence (RX) AMRAP 20 Minutes 300m Run or Row 30 Alternating Lunges 3 Wall Walks Liberty AMRAP 20 Minutes 200m Run or Row 20 Alternating Lunges 5 Inch Worms Target number of Rounds: 7+ Rounds Minimum number of Rounds before scaling: 5 Rounds Steady pacing all throughout. The goal here is to just keep moving! Aim for consistent rounds every time. Mobility Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal PoseRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Front Squat 7×5, Build up to a light, moderate, or heavy set *Rest on a 2:00 Clock* Back Squat 7×5, Build up to a light, moderate, or heavy set *Rest on a 2:00 Clock* Workout Workout (Time) Megatron Independence (RX) 18-15-12-9-6-3 Calorie Bike Dumbbell Deadlifts (35s/25s) Dumbbell Hang Power Cleans (35s/25s) Dumbbell Shoulder to Overhead (35s/25s) *Womens Calories (15-12-9-7-5-3) Liberty 14-12-10-8-6-4 Calorie Bike Dumbbell Deadlifts (light) Dumbbell Hang Power Cleans (light) Dumbbell Shoulder to Overhead (light) *Womens Calories (12-10-8-6-4-2) Target time: 15-17 minutes Time cap: 20 minutes Steady, moderate pace throughout. Break up the movements early when the reps are large to avoid burn out, only to turn it on when you hit the round of 9. Aim for sets of 10+ on movements if possible. Mobility (Checkmark) 1 min couch stretch (each side) 1 min twisted cross (each side) 30...Read more