CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Thruster 8×2 Thruster *Rest on a 2:00 Clock* Dumbbell Thruster 8×2 DB Thruster *Rest on a 2:00 Clock* Workout Workout (Time) Bert & Ernie Freedom (RX+) 2 sets: 20 Pull-Ups 15 Thrusters (95/65) 400m Run 15 Thrusters (95/65) 20 Pull-Ups -Rest 5 minutes between sets- Independence (RX) 2 sets: 15 Pull-Ups 15 Thrusters (75/55) 300m Run 15 Thrusters (75/55) 15 Pull-Ups -Rest 5 minutes between sets- Liberty 2 sets: 15 Ring Rows 10 Dumbbell Thrusters (light) 250m Run 10 Dumbbell Thrusters (light) 15 Ring Rows -Rest 5 minutes between sets- Target time each set: 5-6 minutes Time cap each set: 7 minutes This is a “Fran” style workout, the pull ups and thrusters are going to be a challenging combo. Aim for unbroken, but be prepared to break it into sets. Use the run to keep your heart rate stable. You’re...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 5-4-3-2-2-1-1-1 Deadlift *Rest on a 2:00 Clock* Workout Workout (Time) Count von Count Freedom (RX+) 3 Rounds 75 Double Unders 12 Burpees 6 Wall Walks Independence (RX) 3 Rounds 60 Double Unders 12 Burpees 4 Wall Walks Liberty 3 Rounds 60 Single Unders 12 Up Downs 4 Inch Worms Target time: 8-10 minutes Time cap: 12 minutes This is more shoulder heavy than it looks. Try to take some breaks to keep it fresh throughout. Challenge yourself on the wall walk variation. If you can move towards the wall, change the rep count or distance traveled back. Try to set the pace in round 1 that you’ll be able to hold in round 2. When you hit the last round, don’t hold back. Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press 5-5-4-4-3-3-2-2 *Rest on a 2:00 Clock* Bench Press 5-5-4-4-3-3-2-2 *Rest on a 2:00 Clock* Workout Workout (AMRAP – Rounds and Reps) Cookie Monster Freedom (RX’d) 15:00 Amrap 300/250m Row or 300m Run 10 DB Hang Power Snatch (55/45) 15 Push Ups Independence 15:00 Amrap 250/225m Row or 250m Run 10 Hang Power Snatch (35/25) 10 Push Ups Liberty 15:00 Amrap 200/175m Row or 200m Run 10 Hang Dumbbell Snatch (light) 10 Bar Push Ups Target number of Rounds: 5+ rounds Minimum number of Rounds before scaling: 3.5 rounds The weight is light so we’re trying to hold on to a slightly faster pace throughout. Aim for unbroken sets. Experienced athletes should be holding a redline the back half. If you’re new or have the comp coming up, really pace the run and settle in to your transitions. Mobility Mobility...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press Build to a heavy single in 10-12 minutes. Rest as needed between sets. Workout Workout (AMRAP – Rounds and Reps) Cookie Monster Freedom (RX’d) 15:00 Amrap 300/250m Row 15 Hang Power Snatch (75/55) 15 Push Ups (KG conv: 34/25) Independence 15:00 Amrap 250/225m Row 15 Hang Power Snatch (65/45) 10 Push Ups (KG conv: 30/20) Liberty 15:00 Amrap 200/175m Row 10 Hang Dumbbell Snatch (light) 10 Bar Push Ups Target number of Rounds: 5+ rounds Minimum number of Rounds before scaling: 3.5 rounds Mobility Mobility (Checkmark) 1 min lying 90/90 hip stretch (each side) 1 min overhead elbow grab tricep stretch (each side) 1 min tricep lacrosse ball smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Russian Kettlebell Swing (5×10 to Moderate/Heavy Weight) *Build to a moderate weight; stay the same or build across Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing. Russian Kettlebell Swing https://youtu.be/THVaRm89i1Q Weighted Pull-ups Work up to heaviest set of 3 or lowest resistance of bands. * Rest on a 60 second Clock * Workout Metcon (Time) FreedomFreedom (RX+) 6 Rounds on a 3:00 Clock 20/16 Calorie Row or 250m Run 20 Box Overs (24/20) -Rest...Read more