CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 7×2, Last 2 Sets at 70% * Rest 2 minutes between sets * Front Squat 7×2, Last 2 Sets at 70% * Rest 2 minutes between sets * Overhead Squat 7×2, Last 2 Sets at 70% * Rest 2 minutes between sets * Workout (Time) John 19:30 Freedom (RX+) Teams of 2 100 V-Ups 30 Power Cleans (185/125) 10x100ft( 5 each) Dumbbell Farmer Carry (70s/50s) Independence (RX) Teams of 2 80 V-Ups 30 Power Cleans (135/95) 10x100ft (5 each) Dumbbell Farmer Carry (50s/35s) Liberty Teams of 2 100 Sit Ups 30 D-Ball Slams (light) (Or Power Cleans (light) 10x100ft Dumbbell Farmer Carry (5 each, light) Target time: 8-10 minutes Time cap: 16 minutes Break up reps as needed to maintain a sustainable pace. Move with purpose and communicate with each other. Remember this workout is about your partner. Don’t...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean 10×3 Power Clean x 3 sets @65-75% of 1RM Power Clean * Rest 1:45 between sets * Workout (AMRAP – Reps) Galatians 2:20 Freedom (RX+) 16:00 AMRAP 5 rounds 15/12 Calorie Row or 200m Run 10 Box Jumps (30/24) – With Time Remaining Max Rounds – 12/10 Calorie Row or 100m Run 8 Strict Handstand Push Ups Independence (RX) 16:00 AMRAP 5 rounds 12/10 Calorie Row or 150m Run 10 Box Jumps (24/20) – With Time Remaining Max Rounds – 10/8 Calorie Row or 100m Run 8 Handstand Push Ups Liberty 16:00 AMRAP 5 rounds 12/10 Calorie Row or 200m Run 10 Box Step Ups (24/20) – With Time Remaining Max Rounds – 10/8 Calorie Row or 100m Run 10 Dumbbell Strict Press (light) Target number of Rounds: 6+ rounds Minimum number of Rounds before scaling: 4 Rounds Moderate...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch 10×3 Squat Snatch x 3 sets @65-75% of 1RM Snatch * Rest 90 seconds between sets * Power Snatch 10×3 Squat Snatch x 3 sets @65-75% of 1RM Snatch * Rest 90 seconds between sets * Workout (Time) 1 John 4:9-10 Freedom (RX+) 3 Rounds 30 Dumbbell Front Squats (35s/25s) 20 Toes to Bar 10 Burpees over Dumbbell Independence (RX) 3 Rounds 30 Dumbbell Front Squats (25s/15s) 15 Toes to Bar 10 Burpees over Dumbbell Liberty 3 Rounds 30 Single Dumbbell Front Squats (light) 20 Hanging Knee raises or Sit Ups 10 Up Downs Target time: 9-11 minutes Time cap: 14 minutes Don’t sell out the squats to crush your toes to bar. The rest should be more during movements than between. 3-4 minute rounds is the goal! Mobility (Checkmark) 1 min couch stretch (each side) 1 min pigeon pose...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (6×2, Last 2 sets at 70%) 6×2, Last 2 Sets at 70% * Rest 2 minutesbetween sets * Workout (Time) Romans 5:8 Freedom (RX+) 5 sets 30/24 Calorie Bike or 400m Run 50 Double Unders 4 Deadlifts (185/275) Rest 1 min between sets Independence (RX) 5 sets 24/20 Cal Bike or 300m Run 35 Double Unders 4 Deadlifts (155/225) Rest 1 min between sets Liberty 5 sets 16/12 Cal Bike or 200m Run 50 Single Unders 4 Deadlifts Rest 1 min between sets Target time each set: 2:45-3:30 Time cap each set: 4 minutes Steady pacing across sets. Try to match the pace from Round 1 throughout. Take a deep breath and brace before the deadlifts. It’s some bigger weight! Mobility (Checkmark) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Tricep lacrosse ball...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) BikeErg Lactate Threshold 4x (1 Min at RPE5 (or 75 RPM), 1 Min at RPE9 (or 100 RPM) 3 Min at RPE3 (or 75-80 RPM) 2 Min at RPE5 (or 85 RPM) 2 Min at RPE7 (or 85-95 RPM) 2 Min at RPE8 (or 95 RPM) 2 Min at RPE9 (or 95-100 RPM) 2 Min at RPE1-2 (Any RPM) 6x (30 Sec at RPE10 (or 110+ RPM), 60 Sec at RPE1) Total: 30 Min Workout Two (Time) M.O.D.O.C.K Freedom (RX’d) 5-4-3-2-1 Rope Climbs 15/12 Calorie Assault Bike (Or 12/10 Calorie Echo Bike) after each set of rope climbs. Independence 4-3-2-1-1 Rope Climbs 12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike) after each set of rope climbs. Liberty 10-8-6-4-2 Zombie Rope Climbs 10/8...Read more