CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Or Banded 7’s -into- 3 sets: 3 Strict Press (empty bar) 3 Push Press (empty bar) 5 Bar Facing Up Downs :30 Sec Jump Rope 2. Workout Prep 1 set: 5 Push Press 2 Burpee Over Bar 10 Double Unders Workout Metcon (Time) “Bucky the Badger” Freedom (RX+) 7 rounds 7 Push Press (95/65) 7 Burpee over Bar 49 Double Unders Independence (RX) 7 rounds 7 Push Press (75/55) 5 Burpee over Bar 35 Double Unders Liberty (Scaled) 7 rounds 7 Dumbbell Push Press 7 Up Downs 49 Single Unders Target time: 11-13 minutes Time cap: 16 minutes Accessory Hamstring Ring Curls (4 sets: 10 reps) *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets Focus: Set up a set of...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “President James Madison” Freedom (RX+) 2 Rounds 50/40 Calorie Assault (Or 40/32 Calorie Echo) 40 Wall Balls (14/20) 30 GHD’s (Or 30 V-Ups) 20 Chest to Bars Independence (RX) 2 Rounds 40/32 Calorie Assault (Or 34/26 Calorie Echo) 35 Wall Balls (14/20) 25 GHD’s (Or 25 V-Ups) 15 Chest to Bars (Or 20 Pull-ups) Liberty (Scaled) 2 Rounds 30/24 Calorie Row 30 Wall Balls 30 Sit Ups 20 Jumping Pull-ups Target time: 16-18 minutes Time cap: 22 minutes Accessory Double DB Standing Bent Over Row (4 sets: 15 reps ) *Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets Focus: Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the...Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Run (easy pace) -into- 6 min amrap: 2 Power Cleans (empty bar – build across) 2 Push Press 2 Clean and Jerks 3 World’s Greatest Stretch (each side) 2. Workout Prep 2 sets: 50m Run (workout pace) 4 Clean and Jerks (touch and go, build in weight) Workout Metcon (Time) “Madison, Wisconsin” Freedom (RX+) 5 sets (Every 3:30) 200m Run 12 Clean and Jerks (135/95) ** Touch and Go ** Independence (RX) 5 sets (Every 3:30) 200m Run 12 Clean and Jerks (95/65) Liberty 5 sets (Every 3:30) 150m Run 12 Dumbbell Clean and Jerks Target time each set: 1:30-1:50 Time cap each set: 2 minutes Accessory Flat Bench DB Chest Fly (4 sets: 12 reps) *Rest 1:00-1:30 b/t sets *Build to a light/moderate weight. Stay the...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Run (easy pace) -into- 6 min amrap: 2 Power Cleans (empty bar – build across) 2 Push Press 2 Clean and Jerks 3 World’s Greatest Stretch (each side) 2. Workout Prep 2 sets: 50m Run (workout pace) 4 Clean and Jerks (touch and go, build in weight) Workout Metcon (Time) “Madison, Wisconsin” Freedom (RX+) 5 sets (Every 3:30) 200m Run 12 Clean and Jerks (135/95) ** Touch and Go ** Independence (RX) 5 sets (Every 3:30) 200m Run 12 Clean and Jerks (95/65) Liberty 5 sets (Every 3:30) 150m Run 12 Dumbbell Clean and Jerks Target time each set: 1:30-1:50 Time cap each set: 2 minutes Accessory Flat Bench DB Chest Fly (4 sets: 12 reps) *Rest 1:00-1:30 b/t sets *Build to a light/moderate weight. Stay the same and...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (2 Rounds for distance) “BikeErg Lactate Threshold” 2 Rounds 4x (2 Min at RPE7.5, 2 Min at RPE7) *Rest 5 Min at RPE2 between rounds. Total: 37 Min Workout Metcon (8 Rounds for time) Freedom (RX’d) 8 Sets (1 Set every 2 Minutes) 12/10 Calorie Row 12 Burpee over Rower Independence 8 Sets (1 Set every 2 Minutes) 10/8 Calorie Row 10 Burpee over Rower Liberty 8 Sets (1 Set every 2 Minutes) 10/8 Calorie Row 8 Up Downs Target time is sub 75 seconds, so scale calories and reps to allow for athletes to have at least 30+ seconds of rest. * See Coaches Notes for Limited Equipment and Large Class OptionRead more