CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) Ant-Man & Wasp Freedom (RX+) Teams of 2 (1:1) 10 Rounds (each) 3 Wall Walks 9 Front Squats (95/65) 12/10 Calorie Assault Bike Independence Teams of 2 (1:1) 10 Rounds (each) 2 Wall Walks 9 Front Squats (75/55) 10/8 Calorie Assault Bike Liberty Teams of 2 (1:1) 10 Rounds (each) 3 Inch Worms 9 Dumbbell Front Squats (light) 10/8 Calorie Bike Erg Target Time: 22-25minutes Time Cap: 30minutes Pacing is steady and accelerating as we move along. One partner finishes one full round before the next partner starts. Keep transitions short and get your Saturday sweat! Mobility (No Measure) 1 min lacrosse ball pec smash (each side) 1 min overhead elbow grab tricep stretch (each side) 1 min tricep lacrosse ball smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 6×5, Last 2 Sets at 60% Front Squat 6×5, Last 2 Sets at 60% Overhead Squat 6×5, Last 2 Sets at 60% Workout (Time) Veb Freedom (RX+) 21-15-9 Deadlifts (135/95) 42-30-18 Push Ups -Rest 5:00- 21-15-9 Power Cleans (135/95) Deficit Push Ups (4in/2in) Independence (RX) 21-15-9 Deadlifts (115/80) 42-30-18 Push Ups -Rest 5:00- 21-15-9 Power Cleans (115/80) Deficit Push Ups (2in/1in) Liberty 21-15-9 Dumbbell Deadlifts (light) Bar Push Ups -Rest 5:00- 21-15-9 D-Ball Slams (light) 15-12-9 Push Ups Target time each set: 7-8 Minutes Time cap each set: 10 minutes Break up sets early to prevent fatigue to the lower back and chest. This workout is about integrity over time. Practice virtuousity with movement, especially push ups. If in doubt, chest to floor or abmat. Mobility (No Measure) 1 min couch stretch (each side) 1 min pigeon pose (each...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Split Jerk Stay light and focus on form over 10 Rounds * Rest 90 seconds between sets * Push Jerk Stay light and focus on form over 10 Rounds * Rest 90 seconds between sets * Push Press Stay light and focus on form over 10 Rounds * Rest 90 seconds between sets * Workout (Time) Hank Pym Freedom (RX+) For Time: 50 Stick Sit Ups 800m Run 50 Toes to Bar Independence (RX) For Time: 50 Stick Sit Ups 600m Run 25 Toes to Bar 25 Knees to Elbows Liberty For Time: 50 Hanging Knee Raises 25/20 Calorie Bike Erg 50 Sit Ups Target time: 8-10 minutes Time cap: 15 minutes The goal is to keep moving. Break up the sets of toes to bar and knees to elbow before fatigue hits. On the run, focus on breathing, and maintaining...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean Build to a Heavy Single over 8 Rounds * Rest 90 seconds between sets * Power Clean Build to a Heavy Single over 8 Rounds * Rest 90 seconds between sets * Workout (AMRAP – Reps) Kang the Conqueror Freedom (RX+) 15:00 AMRAP: 5-4-3-2-1 Strict Pull Up (overhand grip) Dumbbell Step Over (50s/35s to 20”) Independence (RX) 15 minute AMRAP: 5-4-3-2-1 Strict Pull Up (use minimal band or box assistance if needed) Dumbbell Box Step Over (35s/25s to 20”/16”) Liberty 15 minute AMRAP: 5-4-3-2-1 Ring Row Single Dumbbell Box Step Over (Light to 20”) Target Reps: 120+ (4+ times through the 5-4-3-2-1- rep scheme) Minimum Reps before scaling: 90 (3 times through the 5-4-3-2-1- rep scheme) This is a grip workout. Keep pull up sets short and quick. Dumbbells can rest anywhere for box step overs. Mobility (Checkmark) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift – 6×5, Last 2 Sets at 60% * Rest two minutesbetween sets * Workout (Time) Cassie Lang Freedom (RX+) 3 sets: 21-15-9* or 200m-150m-100m Run Calorie Row 42-30-18 Double Unders -Rest 3 minutes between sets- *Women’s calories: 18-12-8 Independence (RX) 3 sets: 16-12-8*or 200m-150m-100m Run Calorie Row 32-24-16 Double Unders -Rest 3 minutes between sets- *Women’s calories: 14-10-6 Liberty 3 sets: 12-10-8 (10-8-6) Calorie Rowor 150m-100m-50m Run 36-30-24 SingleUnders -Rest 3 minutes between sets- Target time each set: 3:30-4:30 Time cap each set: 5 minutes This is a moderate to high intensity workout. Try to find the line between pushing hard, but having the composure for jump rope. Unbroken Doubles or singles are the goal. Skills and Drills (Checkmark) Week 3: Ring Muscle-up Progression Advance: 5 sets: 8-10 False Grip Ring Rows (inverted) – rest 1 minute between sets –...Read more