CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 3 Bench Press x 8 sets, Last 2 at 90% 1 RM * Complete a set Two Minutes * Shoulder Press 3 Shoulder Press x 8 sets, Last 2 at 90% 1 RM * Complete a set Two Minutes * Push Press 3 Push Press x 8 sets, Last 2 at 90% 1 RM * Complete a set Two Minutes * Workout (Time) Hot Dog and Fries Freedom (RX+) 5 rounds 12 Kettlebell Swings (53/35) 12 Kettlebell Goblet Squats (53/35) 60 Double Unders Independence (RX) 5 rounds 12 Kettlebell Swings (35/25) 12 Kettlebell Goblet Squats (35/25) 40 Double Unders Liberty 5 rounds 10 Russian Kettlebell Swings (light) 10 Kettlebell Goblet Squats (light) 50 Single Unders Target time: 8-10 minutes Time cap: 12 minutes Steady pacing throughout. The weight should be light enough that your rounds are unbroken. Attemptdouble unders...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 (Time) “BikeErg Lactate Intervals” 4800m at RPE3 -Rest 1 Min- 3200m at RPE4 -Rest 1 Min- 1600m at RPE5 -Rest 2 Min- 8x (100m at RPE9, 30 Sec at RPE1-2) Workout Two (5 Rounds for time) Mr. Turner Freedom (RX’d) 5 Sets 10 Dumbbell Deadlifts (2×50/35) 100ft Single Arm Dumbbell Overhead/Single Arm Dumbbell Front Rack Hold (50ft/switch) 10 Dumbbell Deadlifts (2×50/35) -rest 1:1 between sets- (KG conv: DB 22.5/15, 50ft = 15m) Independence 5 Sets 10 Dumbbell Deadlifts (2×35/25) 100ft Single Arm Dumbbell Overhead/Single Arm Dumbbell Front Rack Hold (50ft/switch) 10 Dumbbell Deadlifts (2×35/25) Rest 1:1 between sets (KG conv: DB 15/10, 50ft = 15m) Liberty 5 Sets 10 Kettlebell Sumo Deadlifts (light) 100ft Single Arm Kettlebell Carry (50ft/switch) 10 Kettlebell Sumo Deadlifts (light)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) Minkus Freedom (RX+) Teams of 2 2000/1750m Row 100 Pull-ups 1500/1300m Row 100 GHD’s (Or 100 Stick Sit ups) 1000/850m Row 100 Push Ups 500/400m Row Independence (RX) Teams of 2 1750/1500m Row 75 Pull-ups 1250/1100m Row 100 Stick Sit ups 1000/850m Row 75 Push Ups 500/400m Row Liberty Teams of 2 500/400m Row 75 Ring Rows 500/400m Row 75 Sit ups 500/400m Row 75 Bar Push Ups 500/400m Row Target time: 24-26 minutes Time cap: 30 minutes This workout is a long grind. Make sure to communicate with your partner to stay fresh and avoid burnout. The row to pull up section is tough. Don’t be afraid to dial back the reps or movement there. Have fun with your partner and enjoy a slow, Saturday sweat sesh. Coodown/Mobility (No Measure) 1 min seal pose 1 min bicep stretch...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean (Every 90 Seconds for 8 Rounds – Use lightweight that can be cycled smoothly for 3Touch and Go reps) Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time capFreedom (RX+) 12:00 Amrap 1-2-3-4-5-6-7-8-9-10 Dumbbell Front Squats (50s/35s) Bar Facing Burpees – into – 1RM Clean (Power or Squat) Independence (RX) 12:00 Amrap 1-2-3-4-5-6-7-8-9-10 Dumbbell Front Squats (35s/25s) Bar Facing Burpees into Heavy Single Power Clean Liberty 12:00 Amrap 1-2-3-4-5-6-7-8-9-10 Goblet Squats (light) Up Downs into Single Power Clean (Moderate) Target time: 5-6 minutes Time cap: 8 minutes The goal is to...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 7×3, Last 2 Sets at 70% * Complete a set on the 2 minutes * Front Squat 7×3, Last 2 Sets at 70% * Complete a set on the 2 minutes * Workout (Time) Shawn Hunter Freedom (RX+) Teams of 2 8 sets: (each/1:1) 750/650m Bike, 300m Run, or 350/300m Row Independence (RX) Teams of 2 8 sets: (each/1:1) 550/500m Bike, 200m Run, or 250/200m Row Liberty Teams of 2 8 sets: (each/1:1) 300/250m Bike, 100m Run, or 150/100m Row Target time each set: 55-65 seconds Time cap each set: 75 seconds Consistent pacing from round to round. Look to hold within 5 seconds, don’t fall off! This isn’t an all out pace. Come out at roughly 80% and hold on. Check yourself in the early rounds. If you’re falling off pace, scale. Don’t miss the stimulus. Mobility (No...Read more