CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Paused Front Squat 8 sets of 2 Front Squats, Last 4 Sets @ 70% of 1RM *Rest 2:00 between sets* Back Squat 8 sets of 2 Back Squats, Last 4 Sets @ 70% of 1RM *Rest 2:00 between sets* Strict Weighted Chin up Weighted Strict Chin Up (Supinated) 8 sets of 3 Strict Weighted Chin-ups *Rest 2:00 between sets* Workout Workout (Time) Big John’s Independence (RX) 3 rounds 400m Run 15 Toes to Bar 15 Sit Ups Liberty 3 rounds 300m Run 20 Hanging Knee Raises 20 Sit Ups Target time: 11-13 minutes Time cap: 15 minutes Steady and Consistent Rounds throughout. Do your best to break up the Toes to Bar to avoid midline fatigue. Work to your hardest scale of Toes to Bar. Shorten reps as a scale before you scale the movement itself. Mobility (No Measure) Mobility (Checkmark)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Prince Florian Freedom (RX’d) 15:00 Amrap 10/8 Calorie Assault Bike (or 8/6 Echo) 10 Kettlebell Goblet Squats (53/35) 10 Kettlebell Swings (53/35) (KG conv: 24/16) Independence 15:00 Amrap 8/7 Calorie Assault Bike (or 7/5 Echo) 10 Kettlebell Goblet Squats (35/25) 10 Kettlebell Swings (35/25) (KG conv: 16/11) Liberty 15:00 Amrap 7/6 Calorie Assault Bike 7 Kettlebell Goblet Squats (light) 7 Russian Kettlebell Swings (light) Target Rounds: 8+ rounds Minimum number of rounds before scaling: 6 Rounds 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) BikeErg Lactate Threshold 5 Min at RPE3 (or 75 RPM), 4 Min at RPE5 (or 80-85 RPM) 4 Min at RPE3 (or 75 RPM), 4 Min at RPE5 (or 85 RPM) 4 Min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) The Evil Queen Freedom (RX+) Teams of 2 120/90 Calorie Row 30 Power Snatch (135/95) 100/80 Calorie Row 45 Shoulder to Overhead (135/95) 80/65 Calorie Row 60 Bar Facing Burpees Independence (RX) Teams of 2 100/75 Calorie Row 30 Power Snatch (115/80) 80/65 Calorie Row 45 Shoulder to Overhead (115/80) 60/48 Calorie Row 60 Bar Facing Burpees Liberty Teams of 2 80/65 Calorie Row 30 Dumbbell Snatch (moderate) 60/48 Calorie Row 45 Dumbbell Push Press (light) 40/32 Calorie Row 60 Up Downs Target time: 22-25 minutes Time cap: 30 minutes This is a partner workout, so communicate. Split the load evenly in a manner that works for BOTH parties. It’s a long one, one rower per group, start with strong pulls each transition before settling in to your pace. Set up every rep at the barbell. It’s a moderately...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8×3 Deadlift, Last 3 Sets at 65% of 1RM *Rest 2:00 between sets* Push-ups 8×5-10 Reps *Focus on clean reps. Use a horizontal bar if you can’t do 5 or more clean reps* Workout Workout (AMRAP – Rounds and Reps) Happy & Dopey Freedom (RX+) 15:00 Amrap 1000m Run Max rounds in the time remaining: 10 Pull Ups 10 Box Jumps (30/24) 15 Push Ups Independence (RX) 15:00 Amrap 800m Run Max rounds in the time remaining: 8 Pull Ups 10 Box Jumps (24/20) 12 Push Ups Liberty 15:00 Amrap 600m Run Max rounds in the time remaining: 10 Ring Rows 10 Step Ups (24/20) 10 Bar Push Ups Target number of Rounds: 6+ rounds Minimum number of Rounds before scaling: 4 rounds We’re starting off with a moderate pace run. This shouldn’t be easy, but it’s not a PR...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×3 Bench Press, Last 4 Sets at 65% of 1RM *Rest 2:00 between sets* Shoulder Press 8×3 Shoulder Press, Last 4 Sets at 65% of 1RM *Rest 2:00 between sets* Box Jumps 2 High Box Jumps x 8 sets *Jump to a challenging height* Workout Mobility Workout (Time) The Huntsman Freedom (RX+) 50-40-30-20-10 Wallballs (20/14) Abmat Sit-ups Independence (RX) 50-40-30-20-10 Wallballs (14/10) Abmat Sit-ups Liberty 30-25-20-15-10 Wallball Thrusters (light) Abmat Sit-ups Target time: 9-11 minutes Time cap: 15 minutes It’s a gut check. Get through the first 3 Rounds and things should move quickly. Don’t burn yourself out early on the wallballs. Break them in to manageable sets so you can get right back on the wall. Choose a weight for the wallball that keeps you moving. The goal for this workout isn’t much rest. Mobility (No Measure) 1...Read more