CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Skills and Drills (Checkmark) Pistols: Week 4 All Levels: Practice the same box pistol squats as in week 3, but try to use your arms for balance less and less. You can add some weight to your working leg by holding a dumbbell or kettlebell. * Aim for 5 sets of 8-10 reps on each leg. Advanced: Box Pistol Squats (Goal should be to heel in front of the body) Intermediate: Box Pistol Squats (Touch foot to the ground or keep at 90 degrees) Beginner: Dead Stop Step Ups (Goal should be to heel in front of the body) Alternative Option: 5 sets 10 Goblet Hold Step Back Lunge (total) 10 Elevated Heel Goblet Squat Pull-ups 5 sets x 3 Strict Weighted Chin-ups Workout Workout (AMRAP – Rounds and Reps) Feta Independence (RX) AMRAP 20:00 450m/400m Row or 400m...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Paused Front Squat 8 sets x 2 Pause Front Squats. Last 4 @ 75% of 1RM Pause for 2 seconds at bottom of each squat Rest 2:00 between sets Pause Back Squats Back Squat with full 2 second pause at the bottom.8 sets x 2 Pause Back Squats. Last 4 @ 75% of 1RM Pause for 2 seconds at bottom of each squat Rest 2:00 between sets Workout Mobility Workout (Time) Gouda Independence (RS) 3 Rounds 30 Alternating Dumbbell Snatches (35/25) 20 Toes to bar Liberty 3 Rounds 20 Hang Alternating Dumbbell Snatch (light) 20 Hanging Knee Raises Target time: 8-9 minutes Time cap: 12 minutes Moderate intensity throughout, but the main work here is on the toes to bar. Break early and often to hold off grip and core fatigue. Ideally we’re looking to hit the toes to bar in...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Clean and Jerk 8x(2+1), Build up to just above the weight you plan to use for the workout. *Rest on a 90 second Clock* Workout Workout (Checkmark) Mozzarella Independence (RX) Every 1:00 (7 rounds) Minute 1: 6 Clean and Jerks (115/80) Minute 2: 15 Wall Balls (14/10) Minute 3: 35 Double Under Liberty Every 1:00 (7 rounds) Minute 1: 6 Dumbbell Clean and Jerks (moderately-light) Minute 2: 10 Wall Balls Thrusters (light) Minute 3: 50 Single Unders Target time each set: 20-30 seconds Time cap each set: 45 seconds Try to stay consistent round to round. Each segment should be +/- 5 second from round 1 to round 7. Make sure to emphasize form on Clean and Jerks. Set up each rep like the first and don’t get sloppy. Aim for Wallballs and Doubles unbroken. Mobility (No Measure) Mobility (Checkmark) 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) This Land is Your Land Freedom (RX’d) 500/400m Row 30 GHD’s (or 30 Stick Sit Ups) 30 Box Jump Overs (20/16) 20 GHD’s (or 20 Stick Sit Ups) 20 Box Jump Overs (24/20) 10 GHD’s (or 10 Stick Sit Ups) 10 Box Jump Overs (30/24) 500/400m Row Independence 400/325m Row 25 GHD’s +6in Riser (or 30 Stick Sit Ups) 25 Box Jump Overs (20/16) 15 GHD’s + 6in Riser (or 20 Stick Sit Ups) 15 Box Jump Overs (24/20) 10 GHD’s + 6in Riser (or 10 Stick Sit Ups) 10 Box Jump Overs (30/24) 400/325m Row Liberty 300/250m Row 30 Sit Ups 30 Box Step Ups (20/16) 20 Sit Ups 20 Box Step Ups (24/20) 10 Sit Ups 10 Box Step Ups (24/20) 300/250m Row Target Time: 10-12 minutes Time Cap: 15 minutes Workout Option 2...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (AMRAP – Rounds and Reps) Party in the USA Independence (RX) Teams of 2 5 Rounds Partner 1: 400m Run or 400m Row Partner 2: AMRAP 10 Pull-Ups (Or 8 Chest to Bars) 10 Box Overs (24/20) 10 Devils Press (35s/25s) Liberty Teams of 2 5 Rounds Partner 1: 300m Run or 300m Row Partner 2: AMRAP 10 Ring Rows 10 Box Overs (20/16) 10 Up Down + Dumbbell Clean and Jerk (light) Target number of Rounds: 1.5+ rounds every set Minimum number of Rounds before scaling: 1 round Time Cap: 30 Minutes Partners should run/row 5 times each. Run/row at a steady pace so you can come in and attack the AMRAP, don’t burn yourself out on the metabolic side. It’s a long Saturday workout, settle in to a pace you can maintain and work together with your partner....Read more