CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Clean & Push Jerk Squat Clean and Push Jerk Heavy Single 10×1 * rest 1:30 between lifts * Power Clean + Push Jerk Power Clean and Push Jerk Heavy Single 10×1 * rest 1:30 between lifts * Workout Workout (Time) Scotty Smalls Freedom (RX+) 10 Rounds 10 Pull Ups 10 Push Ups Independence (RX) 10 Rounds 7 Pull Ups 7 Push Ups Liberty 10 Rounds 5 Jumping Pull Ups 5 Bar Push Ups Target time: 7-9 minutes Time cap: 12 minutes Big upper body push/pull. Fatigue will set in fast, so break early. Especially on the push ups. Plan to move at a nice steady pace throughout. Pace your transitions, this isn’t a sprint. Mobility Mobility (Checkmark) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Snatch Squat Snatch Heavy Single 10×1 * rest 1:30 between lifts * Power Snatch Power Snatch Heavy Single 10×1 * rest 1:30 between lifts * Workout Workout (Time) The Sandlot Freedom (RX+) 1000/850m Row or 1000m Run 100 Air Squats 1000/850m Row or 1000m Run Independence (RX) 800/700m Row or 800m Run 75 Air Squats 800/700m Row or 800m Run Liberty 500/425m Row or 500m Run 50 Air Squats 500/425m Row or 500m Run Target time: sub 12 minutes Time cap: 15 minutes Steady pace through the first row/run, grind out the squats at a steady pace, and then open up your last row/run. Don’t burn out the squats. Slow is smooth and smooth is fast. RX+ athletes should feel comfortable running a sub 7:00 mile pace both runs. Mobility (No Measure) Mobility (Checkmark) 1 min foot smash w/ lacrosse ball...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) Starscream Freedom (RX+) Teams of 2 150/120 Calorie Bike 30 Rope Climbs or 60 Muscle Ups (Bar or Ring) or 90 Burpee Pull-Ups 150/120 Calorie Bike Independence (RX) Teams of 2 120/90 Calorie Bike 20 Rope Climbs or 40 Muscle Ups (Bar or Ring) or 80 Burpee Pull-Ups 120/90 Calorie Bike Liberty Teams of 2 100/80 Calorie Assault Bike or 90/70 Calorie Echo Bike 30 Zombie Rope Climbs or 60 Jumping Pull Ups 100/80 Calorie Assault Bike or 90/70 Calorie Echo Bike Target time: 22-25 minutes Time cap: 28 minutes Be smart with your partner, break up movements early and often. Try to keep a higher intensity on the bike, especially on the second round. Movements are going to catch up to you. Settle in for the long haul! Mobility Mobility (No Measure) 1 min foot smash with lacrosse...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hip Snatch + Snatch 8x(1+1). Work up to a light to moderate weight. Use this as an opportunity to warm up for the WOD *Rest on a 1:30 clock* Workout Workout (Time) Bumblebee Freedom (RX+) For Time 100 Power Snatch (75/55) *Every 2 minutes, including 0:00, complete 15 Air Squats Independence (RX) For Time 100 Power Snatch (65/45) Every 2 minutes, including 0:00, complete 12 Air Squats Liberty For Time 100 Dumbbell Snatch (light) *Every 2 minutes, including 0:00, complete 10 Air Squats Target time: sub 10 minutes Time cap: 14 minutes This is the first day reintroducing RX+, if you time cap the workout, reevaluate which workout track you should be following! This workout is fast, but don’t let it get sloppy. Set up and execute each and every lift. The goal is 20 reps per 2:00 interval. Mobility Mobility...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 7×2. Build to a light, moderate, or heavy double. *Rest on a 2:00 clock* Workout (2 Rounds for reps) Blackout Independence (RX) 10 min AMRAP 25-50-75-100. . . Single Unders 3-6-9-12… Pull Ups -rest 3:00 min- 10 min AMRAP 3-6-9-12… Calorie Row (female 3-5-7-9…) Handstand Push Ups Scoring help: Workout 1 – completing the round of 12 is 280 reps, completing the round of 15 is 420 reps Workout 2 – completing the round of 12 is 60/54, completing the round of 15 is 90/80 Liberty 10 min AMRAP 25-50-75-100. . . Single Unders 3-6-9-12… Ring Rows -rest 3:00 min- 10 min AMRAP 3-6-9-12… Calorie Row (female 3-5-7-9…) Push Ups TARGET SCORES: Target number of reps workout 1: Through the round of 15 Minimum number of reps before scaling workout 1: Through the round of 12 Target number of reps...Read more