CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8 sets x 3 Tempo Bench Press, Last 4 Sets @ 70% of 1RM *Tempo = 3-second negative and 1-second pressing (contraction) portion * Rest 2:00 between sets * Shoulder Press 8 sets x 3 Tempo Press, Last 4 Sets @ 70% of 1RM *Tempo = 3-second negative and 1-second pressing (contraction) portion * Rest 2:00 between sets * High Box Jumps (Distance) 5 sets x 3 High Box Jumps *6-8” below max height for 1 rep Workout Workout (2 Rounds for time) Stars and Stripes Forever Independence (RX) 2 sets: 3 Rounds 8 Bar Facing Burpees 10 Power Snatch (75/55) 10 V-Ups -Rest Until 10:00 and then repeat- Liberty 2 sets: 3 Rounds 8 Up Downs 10 Dumbbell Snatch (light) 10 Sit Ups -Rest Until 10:00 and then repeat- Target time each set: 4:30-6 minutes Time cap each...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Skills and Drills (Checkmark) Pistols: Week 3 Advanced: 3 sets 8-10 Box Pistol Squats (each) (Goal should be to heel in front of the body) Intermediate: 3 sets 6-8 Box Pistol Squats (each) (Touch foot to the ground or keep at 90 degrees) Beginner: 3 sets 6-8 Dead Stop Step Ups (each) (Goal should be to heel in front of the body) Alternative Option: 3 sets 10 Goblet Hold Step Back Lunge (total) 30-sec Side plank (each). If possible, raise your top leg for the duration of the plank. Metcon (Time) Independence (RX) Every 2:00 for 10 Rounds 150m or 9/7 Cal Bike 10 Russian KB Swings (72/53) Liberty Every 2:00 for 10 Rounds 100m or 7/5 Cal Bike 10 Russian KB Swings (53/35) Target time each set: 45-60 seconds Time cap each set: 70 seconds Pace is moderate...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout The Ginger (AMRAP – Rounds and Reps) 22:00 AMRAP Independence (RX) 400m Run (together) 7 Thrusters (135/95) 20 Pull Ups Freedom 300m Run or 750m Bike (together) 7 Thrusters DB or Barbell (light) 20 Jumping Pull Ups Settle in to a pace you can sustain for the full workout. Runs should be easy to save your energy for thrusters. Break the thrusters and pull ups as needed with your partner. You can take this workout one of two ways. Settle in and sweat for 22:00 minutes or dig deep and hit this workout as hard as you can. Your choice. *In honor of US Navy Chief Stephen “Tyler” Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8 sets x 3 Tempo Front Squats, Last 3 @ 70% of 1RM *Tempo = 3 second negative and 1 second standing (contraction) portion * Rest 2:00 between sets * Front Squat 8 sets x 3 Tempo Front Squats, Last 3 @ 70% of 1RM *Tempo = 3 second negative and 1 second standing (contraction) portion * Rest 2:00 between sets * Workout Workout (Calories) America the Beautiful Independence (RX) 3:00 AMRAP (5 sets) 20 Bench Press (115/80) or 20 Push Ups Max Calorie Row, Bike, Ski/Bike Erg -Rest 1:00 between sets – Liberty 3:00 AMRAP (5 sets) 15 Dumbbell Bench (light) or 15 Bar Push Ups Max Calorie Row, Bike, Ski/Bike Erg -Rest 1:00 between sets – Target Calories each set: 35/28 calories Minimum Calories before scaling: 28/20 Calories Choose a weight on the bench or push ups...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Toy Story Land Freedom (RX’d) 12:00 Amrap 50 Double Unders 10 Dumbbell Deadlifts (50s/35s) 5-10-15-20. . . V-Ups (KG conv: 22.5s/15s) Independence 12:00 Amrap 35 Double Unders 10 Dumbbell Deadlifts (35s/25s) 5-10-15-20. . . V-Ups (KG conv: 15s/10s) Liberty 12:00 Amrap 50 Single Unders 10 Kettlebell Sumo Deadlift (light) 5-10-15-20. . . Sit Ups Target Round: Round of 30 V-Ups Minimum Round before scaling: Round of 20 V-Ups 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 2 Sets 2 Min 30 Sec at RPE3 6x (15 Sec Seated, D1-3 at RPE8, 35 Sec at RPE2 2 Min 30 Sec at RPE1-2 7x (10 Sec Standing, D8-10 at RPE9, 30 Sec at RPE2) 2 Min...Read more