CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Spike Freedom (RX+) Teams of 2 3 rounds 2000m/1750m Row 60 Dumbbell Front Squats (50s/35s) Independence (RX) Teams of 2 3 rounds 1750m/1500m Row 60 Dumbbell Front Squats (35s/25s) Liberty Teams of 2 3 rounds 1000m/850m Row 60 Goblet Squats (light) Target time: 24-26 minutes Time cap: 30 minutes Moderate to Hard pace on the row. Steady reps on the Squats. Make sure transitions are smooth. Settle in and have fun. Coodown/Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch (10×1, Work to a Heavy Single) CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″Freedom (RX’d) 15:00 Amrap 9 Deadlifts (155/100) 12 Hand Release Push Ups 15 Box Jumps (24/20) (KG conv 70/45) Independence 15:00 Amrap 9 Deadlifts (135/95) 12 Hand release Push Ups 15 Box Jumps (20/16) (KG conv 61/43) Liberty 15:00 Amrap 9 Kettlebell Sumo Deadlifts (light) 12 Bar Push Ups 15 Box Step Ups (20/16) Target number of Rounds: 9+ rounds Minimum number of Rounds before scaling: 6 rounds Deadlift should be roughly 50% of 1 RM or lighter. Try to keep box jumps under 1 minute. Rounds should be completed in a maximum of 2 minutes! Mobility (No Measure) 1 min couch stretch (each side) 1 min Bicep Wall Stretch...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (7×5, Last 2 Sets at 80%) Front Squat (7×5, Last 2 Sets at 80%) Workout (Time) Cera Freedom (RX+) 50 GHD’s (Or 50 Stick Sit Ups) 5 Rope Climbs (Or 20 Strict Pull Ups) 100 Wall Balls (20/14) Independence (RX) 50 Stick Sit Ups 16 Strict Pull Ups 100 Wall Balls (14/10) Liberty 50 Sit Ups 20Jumping Pull-ups 100 Wall Ball Thrusters (light) Target timet: 8-10minutes Time cap: 14minutes Focus on clean reps for pull ups and wallballs. Partition movements as needed to stay fresh. Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (2 Rounds for distance) The Land Before Time Freedom (RX+) 7:00 Max Distance Row -3:00 rest- 7:00 Max Distance Bike -3:00 rest- 1600m Run Independence 7:00 Max Distance Row -3:00 rest- 7:00 Max Distance Bike -3:00 rest- 1200m Run Liberty 5:00 Max Distance Row 5:00 rest 5:00 Max Distance Bike 5:00 rest 800m Run Target Distance each set: Row: 1800/1500m+ Bike: 3500/3000m+ Run: 7Minutes Minimum Distance before scaling: Row: 1500/1300m Bike: 3000/2700m Run: You have 10 minutes max, get it done! 7 Minutes is a long time and rest is short. Pace yourself. 1-Mile Run (Time) Max Effort 1-Mile Run 1200m Run (Time) 1200m Max Effort Run 800m Run (Time) Max Effort 800m Run Mobility (Checkmark) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×5, Last 2 Sets at 80%) Workout (Time) Littlefoot Freedom (RX+) 15-12-9 Dumbbell Thruster (50s/35s) Dumbbell Box Step ups (50s/35s)(24/20) 20/16 Calorie Bike Or 300m Run Independence (RX) 15-12-9 Dumbbell Thruster (35s/25s) Dumbbell Box Step ups (35s/25s)(24/20) 16/14 Calorie Bike Or 200m Run Liberty 15-12-9 Wall Ball Thruster (light) Wall Ball Box Step ups (light)(20/16) 12/10 Calorie Bike Or 100m Run Target time: 7-9 minutes Time cap: 11 minutes Use a weight that is CHALLENGING, but allows you to move near consistently. Thrusters in 1-2 Sets each round. Dumbbells can rest however for the step ups. The middle round makes it spicy, get through it. Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more