CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 5 Back Squats (empty bar (build across) 10-second Hollow Hold 10 Walking lunge Steps 5 Low Box Jumps 2. Workout Prep 2 sets 2 Back Squats (build in weight) 4 Walking Lunge steps 1 Box Jump (build in height) Workout Fairy Bread (Time) Freedom (RX’d) 3 rounds 10 Back Squats (205/135) 100ft Walking Lunge 10 Box Jumps (30/24) (KG conv: 93/61) Independence 3 rounds 10 Back Squats (165/115) 100ft Walking Lunge 10 Box Jumps (24/20) (KG conv: 75/52) Liberty 3 rounds 10 Back Squats (light) 50ft Walking Lunge 10 Box Step Ups (20/16) Target time: 7-9 minutes Time cap: 12 minutes Strength/Accessory Mayhem Mini-Pump – Upper Body Posterior (Checkmark) 4 Rounds 10 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality RPE 7 12 Barbell Skull Crushers...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory EMOM 9 (No Measure) 1- 3 Front Squats 2- 4 Alternating Lunges 3- 3 Box Jumps -Use it as a warm up to build weight for squats and height for your box Workout Fairy Bread (Time) Freedom (RX+) 3 rounds 10 Front Squats (155/105) 30 Alternating Lunge 10 Box Jumps (30/24) Independence (RX) 3 rounds 10 Front Squats (115/75) 30 Alternating Lunge 10 Box Jumps (24/20) Liberty 3 rounds 10 Goblet Squats (light) 16 Alternating Lunge 10 Box Step Ups (20/16) Target time: 7-9 minutes Time cap: 12 minutes This is leg heavy, use the time on the lunges to slow down to recover. Be intentional with each jump. When in doubt, step up. By round 3 your legs are on fire, dig deep to push through your squats. Acccessory Post WOD Recovery (No Measure) 200m Run or 500m Bike x3...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Pavlova (AMRAP – Rounds and Reps) Freedom (RX+) 20:00 AMRAP 25/20 Calorie Row or 250m Run 100 Single Unders Independence (RX) 20:00 AMRAP 20/16 Calorie Row or 200m Run 75 Single Unders Liberty 20:00 AMRAP 16/13 Calorie Row or 150m Run 50 Single Unders (OR Line Hops) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 Rounds Skills and Drills Strict Pull-up Progression – Week 5 Day 1: (Checkmark) Advanced: 3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets -into- 3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets -into- 3 sets of 3-5 unassisted pull-ups – Rest 30-seconds between sets Intermediate: 3 sets of 30-45 Second Dead hang (hold on to...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Pull-ups 5xMax Effort -Add weight if you can complete more than 10 unbroken -Complete on a 2:30 Clock KB RDL 5×8 -Use a moderate weight Workout Pavlova (AMRAP – Rounds and Reps) Freedom (RX+) 20:00 AMRAP 25/20 Calorie Row or 250m Run 100 Single Unders Independence (RX) 20:00 AMRAP 20/16 Calorie Row or 200m Run 75 Single Unders Liberty 20:00 AMRAP 16/13 Calorie Row or 150m Run 50 Single Unders (OR Line Hops) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 Rounds Coming out at a slower, steady pace throughout. Aim to replicate the time it takes you each round on the rower or on the run. Look for 1 Round every 2:30-3:00 Skills and Drills Strict Pull-up Progression – Week 5 Day 1: (Checkmark) Advanced: 3 sets of 45-60 Second Dead hang (hold on to...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Pull-ups 5xMax Effort -Add weight if you can complete more than 10 unbroken -Complete on a 2:30 Clock KB RDL 5×8 -Use a moderate weight Workout Pavlova (AMRAP – Rounds and Reps) Freedom (RX+) 20:00 AMRAP 25/20 Calorie Row or 250m Run 75 Double Unders Independence (RX) 20:00 AMRAP 20/16 Calorie Row or 200m Run 100 Single Unders Liberty 20:00 AMRAP 16/13 Calorie Row or 150m Run 50 Single Unders (OR Line Hops) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 Rounds Coming out at a slower, steady pace throughout. Aim to replicate the time it takes you each round on the rower or on the run. Look for 1 Round every 2:30-3:00 Skills and Drills Strict Pull-up Progression – Week 5 Day 1: (Checkmark) Advanced: 3 sets of 45-60 Second Dead hang (hold on to...Read more