CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Pistols: Week 5 (Checkmark) All Levels: practice the full pistol. Aim for 5 sets of 5-6 reps on each leg. Advanced: No Assistance Intermediate: Change plates under heels, hold a weight in front of chest, or pistol to a band Beginner: Use a box, band, or Pull up rig. It may be helpful to hold a plate or weight in front of chest. Using change plates (2.5/5/10lbs) under heels can help with mobility. Alternative Option: 5 sets 10 Back rack Step Back Lunges (each) 10 Elevated Heel Squats Strict Weighted Chin up 5 sets x 2 Strict Weighted Chin-ups Workout Workout (Time) Jimmy John’s Independence (RX) 3 rounds: 10/8 Calorie Bike or 150m Run 9 Deadlifts (155/105) 6 Bar Facing Burpees -rest 3:00- 3 rounds: 6 Bar Facing Burpees 9 Deadlifts (155/105) 10/8 Calorie Bike or 150m Run Liberty...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat (8 sets x 1 In the Pause Back Squat, Last 4 Sets @ 80-90% of 1RM * Rest 2:00 between sets *) Front Squat (8 sets x 1 In the Pause Front Squat, Last 4 Sets @ 80-90% of 1RM * Rest 2:00 between sets *) Workout Workout (Time) Jersey Mike’s Independence (RX) 200m Run 18-15-12-9-6-3 Shoulder to Overhead (95/65) Liberty 150m Run 18-15-12-9-6-3 Dumbbell Push Press (light) Target time: sub 10 minutes Time cap: 15 minutes Start off slower than you intend to finish. As you hit the round of 12, speed it up. Control your heart rate on the run so you’re able to sustain overhead reps. Overhead should be stable, full lock out, mid line stable. Use a weight you can lock it in! Mobility (No Measure) Mobility (Checkmark) 1 min lying 90/90 hip stretch (each side) 1 min overhead...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Havarti – “Death by Burpees” Freedom/Independence Every 1:00 for as Long as Possible 1 Rep in the first minute 2 Reps in the second minute 3 Reps in the third minute etc. Score = last round successfully completed + reps into the next round. Liberty: Death By Up Downs Target Round: 14+ Minimum Round before scaling: 10 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 Interval 3 Sets 1 Min at RPE7 (Highest RPM) 2 Min at RPE5 (Middle RPM) 1 Min at RPE3 (Lowest RPM) *No rest between sets. -Rest 1 Min- 40 Sec at RPE7 (or 85-95 RPM), 20 Sec at RPE1-2 (Any RPM) 30 Sec at RPE8 (or 95-105 RPM), 30 Sec...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Parmesan Freedom (RX+) Teams of 2 100 Pull-Ups Or Ring Row (Inverted) 100 Hand Release Push-ups 5000m/4000m Row Independence (RX) Teams of 2 75 Pull-Ups Or Ring Row (Inverted) 75 Hand Release Push-ups 4000m/3250m Row Liberty Teams of 2 100 Ring Rows 100 Bar Push-ups 3000m/2500m Row Target time: 26-28 minutes Time cap: 35 minutes Communicate with your partner to break the gymnastic work up into smaller sets to keep intensity up. The row is going to be a long slow grind. Figure out a combo that doesn’t make it boring while you wait. Slow down and sweat to close out the week. Mobility Mobility (No Measure) 1 min Seal Pose 1 min Bicep stretch on wall 1 min Tricep lacrosse ball smash (each side) ​​​Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8 sets x 2 Deficit Deadlifts, Last 2 Sets @ 75% of 1RM * Rest 2:00 between sets * Strict Deficit Handstand Push-ups 5 sets x 40-50% reps of Max Unbroken Reps (SHSPU) -The prescribed deficit is 4” for men and 2” for women. -Record your score as your highest set. Comment with reps in each set- Workout Workout (Time) Cheddar Independence (RX) 63 Deadlifts (75/55) 45 Hang Power Cleans (75/55) 27 Front Squats (75/55) – OR – 63 Deadlifts (65/45) 45 Hang Power Snatch (65/45) 27 Overhead Squats (65/45) Liberty 45 Dumbbell Deadlifts (light) 36 Dumbbell Hang Power Cleans (light) 27 Dumbbell Front Squats (light) Target time: 6-7 minutes Time cap: 9 minutes The weight is intentionally light. Aim for big sets to push intensity. This is full on go. Rests are short and you should keep attacking reps....Read more