CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Ferrari Independence (RX) Teams of 2 1750/1500m Row or 3500/3000m Bike 75 Handstand Push-Ups 20 back-rack lunge (135/95) (each) 20 front-rack lunge (135/95) (each) 20 overhead lunge (135/95) (each) Liberty Teams of 2 1500/1200m Row or 3000/2400m Bike 75 Push-ups or Bar Push-ups 60 Dumbbell Front rack walking lunge (light/each) Target time: 15-17 minutes Time cap: 22 minute High intensity through the rower. Aim for big sets on HSPU/Push Ups. Finish by attacking lunges. Bounce back and forth with your partner often to stay fresh once you’re off the rower! Mobility Mobility (No Measure) 1 min Seal Pose 1 min Tricep Smash (each) 1 min Foam roll glutes and IT band (each side) ​​​Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8×1, Build to a heavy single * Rest 2:00 between sets * Strict Handstand Push up Build to a max set of Handstand Push-ups (Strict) Workout Workout (Time) Bugatti Independence (RX) 4 sets 2 Rounds 12 Kettlebell Swings (35/25) 8 Toes to Bar 12 Abmat Sit Ups -Rest 1:00 between sets- Liberty 4 sets 2 Rounds 8 Russian Kettlebell Swings (light) 8 Hanging Knee Raises 8 Abmat Sit Ups -Rest 1:00 between sets- Target time each set: 2:30-3 minutes Time cap each set: 4 minutes Moderate to high intensity and extremely core intensive. It can get grippy from the swings to the toes to bar, so make sure to break if needed on the bar and hold on tight. If you’re able, go for T2B unbroken Mobility Mobility (No Measure) 1 min lying 90/90 hip stretch (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Pistols: Week 6 Day 1 (Checkmark) Advanced: Every 2 Minutes (10:00) 10-12 Pistols Intermediate: Every minute (10:00) 8-10 Pistols (plates under heels/counterweight in front) Beginner: 6-10 Pistols (to a box or using a band) Alternative Option: 3 sets 10 Alt Double Dumbbell Reverse Lunges (Front Rack) @ moderate weight Strict Weighted Chin up Strict Chin-Up: – Max Weight * Rest as needed between sets * Workout (Time) Maserati Independence (RX) For Time: 27 Box Jump Overs (24/20) 21 Clean and Jerks (75/55) 15 Squat Cleans (115/75) 9 Squat Clean Thrusters (135/95) Liberty For Time: 27 Box Step Ups and Overs (20/16) 21 Dumbbell Clean and Jerks (light) 15 Hang Dumbbell Squat Cleans (light) 9 Dumbbell Squat Clean Thrusters (light) Target time: 7-9 minutes Time cap: 12 minutes Move through movements efficiently, but not so quickly to burn out. Utilize...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×1, Build to a heavy single * Rest 2:00 between sets * Shoulder Press 8×1, Build to a heavy single * Rest 2:00 between sets * High Box Jumps (Distance) Find a Max Height Box Jump Workout Workout (Checkmark) Lamborghini Independence (RX) Every minute (15:00) Min 1: 175/150m Row Min 2: 15 Push Ups Min 3: 12 Dumbbell Step Ups (35/25)(20/16) Liberty Every minute (15:00) Min 1: 150/125m Row Min 2: 10 Bar Push Ups Min 3: 12 Step Ups Target time each set: 30-40 seconds Time cap each set: 45 seconds This workout is mainly about volume accumulation with an elevated heart rate. Don’t feel the need to blow yourself up. Aim to finish each of the 5 intervals at roughly the same time for each movement. If you move beyond 45 seconds in a round, scale that...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Front Squat 8×1, Build to a heavy single * Rest 2:00 between sets * Back Squat 8×1, Build to a heavy single * Rest 2:00 between sets * Workout Workout (AMRAP – Rounds and Reps) McLaren Independence (RX) 12:00 min AMRAP 200m Run 3 Power Snatches (115/75) 6 Overhead Squats (115/75) Liberty 12:00 min AMRAP 150m Run 3 Power Clean (light) 6 Front Squats (light) Target number of Rounds: 5+ rounds Minimum number of Rounds before scaling: 4 rounds Start with a pace you plan to hold each round. Snatch/Clean weight should be touch and go, squats should be unbroken. This workout is all about consistency and smooth, clean reps. Take a deep breath and set up before grabbing your barbell. Mobility Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min...Read more