CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8×1-2. Build up to a heavy single or double. *Complete on a 2:00 Clock* Workout Workout (2 Rounds for time) French Fried Potatoes Freedom (RX+) 2 sets (1 set every 8:00) 20/16 Calorie Air Bike or 300m Run 20 V-Ups 25 Alternating Dumbbell Snatches (50/35) 20/16 Calorie Air Bike or 300m Run 20 V-Ups Independence (RX) 2 sets (1 set every 8:00) 16/13 Calorie Air Bike or 250m Run 15 V-Ups 25 Alternating Dumbbell Snatches (35/25) 16/13 Calorie Air Bike or 250m Run 15 V-Ups Liberty 2 sets (1 set every 8:00) 12/10 Calorie Air Bike or 200m Run 16 Sit Ups 20 Alternating Dumbbell Snatches (light) 12/10 Calorie Air Bike or 200m Run 16 Sit Ups Target time each set: 4-5 minutes Time cap each set: 6 minutes Move at a hard pace you can maintain throughout. Don’t blow...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Clean & Push Jerk 10×1. Build to a Heavy Single * complete on a 1:30 clock * Workout Workout (3 Rounds for reps) Potatoes Au Gratin Freedom (RX+) 3 sets: 5:00 AMRAP 8 Overhead Squats (95/65) 8 Burpee Over Bar 8 Pull Ups -rest 3:00 between sets- Independence (RX) 3 sets: 5:00 AMRAP 8 Front Squats (75/55) 7 Burpee Over Bar 6 Pull Ups -rest 3:00 between sets- Liberty 3 sets: 5:00 AMRAP 5 Dumbbell Front Squats (light) 5 Up Downs 5 Jumping Pull Ups -rest 3:00 between sets- Target number of Rounds: 3+ rounds Minimum number of Rounds before scaling: 2 Rounds Restart each round at squats. Reps are low to attempt unbroken sets throughout. Scale the reps on squats/pull ups if needed. Shake out the arms during transitions, the goal is 75 seconds per round. Mobility Mobility (Checkmark) 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×1-2. Build up to a heavy single or double. *Complete on a 2:00 Clock* Shoulder Press 8×1-2. Build up to a heavy single or double. *Complete on a 2:00 Clock* Workout Workout (Time) Baked Potato Freedom (RX+) 10 Rounds 16 Single DB Alternating Reverse Lunges (50/35) 2 Wall Walks Independence (RX) 10 Rounds 16 Single DB Alternating Reverse Lunges (35/25) 2 Wall Walks Liberty 10 Rounds 12 Single Dumbbell Alternating Step Back Lunges (light) 2 Inch Worms Target time: 9-11 minutes Time cap: 16 minutes Low reps means it’s time to enter the pain cave. Establish a pace early and don’t let go. Reps should be unbroken, so select a weight and wall walk variation that allow it. If you need a break, use the transitions to catch your breath before you go. Mobility Mobility (Checkmark) 1 min lying...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Snatch 10×1. Build to a Heavy Single * complete on a 1:30 clock * Power Snatch 10×1. Build to a Heavy Single * complete on a 1:30 clock * Workout Workout (Time) Potato Chips Freedom (RX+) 2000/1750m Row or 5000/4400m Bike *Every 2:00 (including 0:00) perform 15/12 Push Ups Independence (RX) 1750/1500m Row or 4400/3750m Bike *Every 2:00 (including 0:00) perform 12/10 Push Ups Liberty 1200/1000m Row or 3000/2500m Bike *Every 2:00 (including 0:00) perform 10/8 Bar Push Ups Target time: 9-11 minutes Time cap: 16 minutes Keep the transitions between movements quick. You should be off the rower/bike when the clock beeps so you can immediately start your push ups. If push ups are taking longer than 20-25 seconds, you should scale. Mobility (No Measure) Mobility (Checkmark) 1 min couch stretch (each side) 1 min twisted cross (each side) 30...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (8 Rounds for time) Thai Curry Freedom (RX’d) Every 2:00 (8 sets) 12 Box Jump Overs (24/20) 16 Wall Ball Sit Ups (20/14) (KG conv: 9/6 WB) Independence Every 2:00 (8 sets) 12 Box Jump Overs (20/16) 16 Wall Ball Sit Ups (14/10) (KG conv: 6/4 WB) Liberty Every 2:00 (8 sets) 12 Box Step Ups (20/16) 16 Sit Ups Target Time Each set: 50-60 seconds Time Cap Each Set: 75 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 Erg Lactate Threshold 3 Sets 4 Min at RPE5 (or 75-80 RPM) 1 Min at RPE7 (or 95-105 RPM) *No rest between sets. 2 Min at RPE3 (or 75 RPM) 4x (12 Sec at RPE9, 48 Sec at RPE1-2 (Any RPM)...Read more