CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 8:00 AMRAP 25ft walking lunge (bodyweight – build across) 5 Kip Swings 5 Dumbbell Deadlifts 3 Dumbbell Hang Power Cleans 1 Dumbbell Power Clean 2. Workout Prep 2 sets: 10ft Dumbbell Lunge (build-in weight) 3 Toes to Bar 1 Bar Muscle Up or 3 Jumping Pull-ups 3 Dumbbell Power Cleans (build-in weight) Workout Option 1 CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2 rounds Freedom (RX’d) 12:00 AMRAP 2 Rounds of: 50ft Dumbbell Walking Lunges (50s/35s) 16 Toe-to-Bars 8 Dumbbell Power Cleans (50s/35s)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift Deadlift 8×3 3 Deadlifts x 8 sets. Last 3 @70% of 1RM * Complete a set on the 2 minutes * Workout Workout (2 Rounds for reps) Coach Beard Freedom (RX+) 4 sets, with a new set starting every 4 minutes. At 0:00 & 8:00 3:00 Amrap 30/24 Calorie Row or 300m Run Max Bench Press (115/80) -rest 1:00- At 4:00 & 12:00 3:00 Amrap 30/24 Calorie Row or 300m Run Max Push Ups -Rest 1:00- *Score all bench reps as score 1 and all push up reps as score 2 Independence (RX) At 0:00 & 8:00 3:00 Amrap 24/18 Calorie Row or 250m Run Max Bench Press (95/65) -rest 1:00- At 4:00 & 12:00 3:00 Amrap 24/18 Calorie Row or 250m Run Max Push Ups -Rest 1:00- Liberty At 0:00 & 8:00 3:00 Amrap 20/16 Calorie Row or 200m...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift Deadlift 8×3 3 Deadlifts x 8 sets. Last 3 @70% of 1RM * Complete a set on the 2 minutes * Workout Workout (2 Rounds for reps) Coach Beard Freedom (RX+) 4 sets, with a new set starting every 4 minutes. At 0:00 & 8:00 3:00 Amrap 30/24 Calorie Row or 300m Run Max Bench Press (115/80) -rest 1:00- At 4:00 & 12:00 3:00 Amrap 30/24 Calorie Row or 300m Run Max Push Ups -Rest 1:00- *Score all bench reps as score 1 and all push up reps as score 2 Independence (RX) At 0:00 & 8:00 3:00 Amrap 24/18 Calorie Row or 250m Run Max Bench Press (95/65) -rest 1:00- At 4:00 & 12:00 3:00 Amrap 24/18 Calorie Row or 250m Run Max Push Ups -Rest 1:00- Liberty At 0:00 & 8:00 3:00 Amrap 20/16 Calorie Row or 200m...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s + Hip Halo -into- 8:00 Amrap 30-second Row 5 Deadlifts (empty bar – build across sets) 5 Single Arm Dumbbell Bench (each) 5 Push Ups 2. Strength Prep 5 Deadlifts Every 2:00 x 5 sets (@70% of 1RM) 3. Workout Prep 2 sets: 5/4 Calorie Row 5 Bench Press (build in weight) 5 Push Ups Strength/Accessory Deadlift Deadlift 5×5 5 Deadlifts x 5 sets @70% of 1RM * Complete a set on the 2 minutes * Workout Workout (2 Rounds for reps) Coach Beard Freedom (RX’d) 4 sets, with a new set starting every 4 minutes. At 0:00 & 8:00 3:00 Amrap 30/24 Calorie Row Max Bench Press (115/80) -rest 1:00- At 4:00 & 12:00 3:00 Amrap 30/24 Calorie Row Max Push Ups -Rest 1:00- *Score all bench reps as score 1 and...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean + Hang Power Clean + Push Jerk Power Clean + Hang Power Clean + Push Jerk 4×6 8 sets of: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk * Work up to a Moderate to Heavy, Unbroken set. 80%+ *Complete on a 2:00 Clock Workout Workout (Time) Be a Goldfish Freedom (RX+) 21-15-9 Front Squat (115/80) Burpees over Bar -75 Double Unders after each round- Independence (RX) 21-15-9 Front Squat (95/65) Burpees over Bar -50 Double Unders after each set- Liberty 21-15-9 Dumbbell Front Squat (light) Up Downs -50 Single Unders after each set- Target time: 7-9 minutes Time cap: 14 minutes Aim for unbroken if possible. If the barbell gets heavy, break it in to manageable sets with short rest periods. Do your best to control your heart rate to avoid any trip ups...Read more