CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Upside Down 1 (Checkmark) Spend some time getting upside down. Note your level in your score notes. LEVEL 1: 2 sets: Wall walk half-way up wall or vertical on box 10 shoulder touches (with feet still on the wall) Wall walk down **rest 1 min** 30-60 sec box-facing handstand hold (for as long as you feel confident in the movement) **rest 1 min** 2 sets: Wall walk half-way up wall or vertical on box 10 shoulder touches (with feet still on the wall) Wall walk down LEVEL 2: 2 sets: Wall walk up 10 wall facing handstand shoulder touches Wall walk down ** rest 1min ** 30-60 sec wall-facing handstand hold or kick up on to wall (for as long as you feel confident in the movement) ** rest 1min ** 2 sets: Wall walk up 10 wall facing handstand shoulder...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×2, Build up to a moderate to heavy set *Complete on a 2:00 Clock Front Squat 8×2, Build up to a moderate to heavy set *Complete on a 2:00 Clock Workout Workout (AMRAP – Rounds and Reps) “Beat Bobby Flay” Freedom (RX+) AMRAP 15 Minutes 20 Deadlifts (115/80) 50 Double Unders 30 Alternating Lunges 50 Double Unders 10 Hang Power Cleans (115/80) Independence (RX) AMRAP 15 Minutes 20 Deadlifts (95/65) 35 Double Unders 30 Alternating Lunges 35 Double Unders 10 Hang Power Cleans (95/65) Liberty AMRAP 15 Minutes 10 Dumbbell Deadlifts (light) 30 Single Unders 20 Alternating Lunges 35 Single Unders 10 Dumbbell Hang Power Cleans (light) Target number of Rounds: 3.5+ Rounds Minimum number of Rounds before scaling: 2.5 rounds Come out at a steady and maintainable pace. Be ready to make adjustments after round 1. It gets...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Lying DB Hamstring Curl Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.5×10 *Complete on a 3:00 Clock DB Bench 5×12, Build to a Moderate/Heavy Set *Complete on a 3:00 Clock Workout Workout (Time) “The Great British Bake Off” Freedom (RX+) 1000m Run 100/80 Calorie Row 10 Rope Climbs (Or 40 Strict Pull Ups) *Partition any way* Independence (RX) 800m Run 80/65 Calorie Row 8 Rope Climbs (Or 32 Strict Pull Ups) -Partition any way- Liberty 5 rounds 150m Run 12/10 Calorie Row 3 Zombie Rope Climbs (Or 10 Ring Rows) Target time: 12-14 minutes Time cap: 20 minutes Come up with a strategy...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Hang Squat Snatch Hang Squat Snatch 8×3 Establish a moderate to heavy 3 RM for the day. *Complete on a 2:00 Clock Hang Power Snatch Hang Power Snatch 8×3 Establish a moderate to heavy 3 RM for the day. *Complete on a 2:00 Clock Workout Workout (AMRAP – Reps) “Chopped” Freedom (RX+) 10 Rounds 30 seconds Max Rep Burpees -Rest 30 seconds- 30 seconds Max Rep Wall Balls (20/14) -Rest 30 seconds- * SCORE = Total Burpees + Total Wall Balls Independence (RX) 10 Rounds 30 seconds Max Rep Burpees -Rest 30 seconds- 30 seconds Max Rep Wall Balls (14/10) -Rest 30 seconds- Liberty 10 Rounds 30 seconds Max Rep Up Down -Rest 30 seconds- 30 seconds Max Rep Wall Ball Thrusters (light) -Rest 30 seconds- Target number of reps: 230+ Burpees: 8+ Reps (80+ Reps) Wall Balls: 15+ Reps (150+...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (12 Rounds for time) “The limit does not exist” Freedom (RX’d) Every 1:00 (12:00) 4x50ft Shuttle Run 8 Toes to Bar Independence Every 1:00 (12:00) 4x50ft Shuttle Run 6 Toes to Bar Liberty Every 1:00 (12:00) 3x50ft Shuttle Run 8 Hanging Knee Raises Target Time Each set: 30-40 seconds Time Cap Each Set: 45 seconds Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (Distance) Bike Lactate Threshold 5x (15 Sec at RPE10, 45 Sec at RPE1-2 (Any RPM) 3 Min at RPE5 (or 85 RPM), 3 Min at RPE3 (or 75 RPM) 2 Sets 3x (40 Sec at RPE7 (or 100-105 RPM), 1 Min at RPE7 (or 80-90 RPM) 3 Min at RPE5 (or 85 RPM), 3 Min at RPE3 (or 75 RPM)...Read more