CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes, 2-3 times through * Focus on footwork and finishing the pull 2. Strength Prep 3 Snatch Deadlift + 2 Power Snatch x 5 sets – Work up to a comfortable, heavy complex 3. Workout Prep 3 sets: 5/4 Calorie Air Bike (each) 2 Deadlifts (build in weight) 10ft Handstand Walk (or 2 inchworms) Strength/Accessory Snatch Deadlift + Power Snatch 5 sets of: 3 Snatch Deadlift + 2 Power Snatch * Work up to a comfortable, heavy complex Workout Workout (Time) “Don’t put words in people’s mouths. You put...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout Pull-ups 5xMax Effort Run/Row (Checkmark) 100m Run/Row Workout (Time) “These are my Thanksgiving Pants.” Freedom (RX+) 50 Burpees to 6in Target 2000/1750m Row 1600m Run Independence (RX) 40 Burpees to 6 inch Target 1750/1500m Row 1200m Run Liberty 30 Up Downs 1000/850m Row 800m Run Target time: 20 minutes Time cap: 30 minutes This a long, endurance piece. Settle in slow to moderate and hang in there. If you’re intimidated by the big chunks of each movement, partition it up to keep it interesting. Mobility Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Hand Smash w/ lacrosse ball (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8 min AMRAP: :30 Row :30 Jog 5 Heel to Toe Rocks 5 Up-Downs to 6 inch Target 2. Workout Prep 1 set: 2 Burpee to 6in Target 100m Row 100m Run Workout Workout (Time) “These are my Thanksgiving Pants.” Freedom (RX’d) 50 Burpees to 6in Target 2000/1750m Row 1600m Run Independence 40 Burpees to 6 inch Target 1750/1500m Row 1200m Run Liberty 30 Up Downs 1000/850m Row 800m Run Target time: 20 minutes Time cap: 30 minutes Skills and Drills Metcon (Checkmark) Strict Pull-up Progression – Week 2 Day 1: 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...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Workout Pull-ups 5xMax Effort Run/Row (Checkmark) 150m Run/Row Workout (Time) “These are my Thanksgiving Pants.” Freedom (RX+) 50 Burpees to 6in Target 2000/1750m Row 1600m Run Independence (RX) 40 Burpees to 6 inch Target 1750/1500m Row 1200m Run Liberty 30 Up Downs 1000/850m Row 800m Run Target time: 20 minutes Time cap: 30 minutes This a long, endurance piece. Settle in slow to moderate and hang in there. If you’re intimidated by the big chunks of each movement, partition it up to keep it interesting. Mobility Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Hand Smash w/ lacrosse ball (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds 20 Banded Side to Side Step 10 Banded Glute Bridges 10 PVC Pass Throughs -into- 6:00 Amrap 5 Front Squats (empty bar/slow and controlled) 4 Broad Jumps 5 Push Press (empty bar) 2. Strength Prep 2 Front Squat + 1 Push Press + 1 Push Jerk – Work up to a heavy complex in 10-12 minutes 3. Workout Prep 2 sets: 2 Power Cleans (build in weight) 2 Box Jumps (build in height) Strength/Accessory Front Squat + Push Press + Push Jerk 2 Front Squats + 1 Push Press + 1 Push Jerk – Work up to a heavy complex in 10-12 minutes – Workout Workout (AMRAP – Rounds and Reps) ”Ciders mulling, turkey’s turkeying, yams are yamming.” Freedom (RX’d) 7:00 AMRAP 3 Power Cleans (185/125) 5 Box Jumps (30/24) (KG conv: 83/56...Read more