CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×1, Build to a heavy single * Rest 2:00 between sets * Shoulder Press 8×1, Build to a heavy single * Rest 2:00 between sets * High Box Jumps (Distance) Find a Max Height Box Jump Workout Workout (Checkmark) Lamborghini Independence (RX) Every minute (15:00) Min 1: 175/150m Row Min 2: 15 Push Ups Min 3: 12 Dumbbell Step Ups (35/25)(20/16) Liberty Every minute (15:00) Min 1: 150/125m Row Min 2: 10 Bar Push Ups Min 3: 12 Step Ups Target time each set: 30-40 seconds Time cap each set: 45 seconds This workout is mainly about volume accumulation with an elevated heart rate. Don’t feel the need to blow yourself up. Aim to finish each of the 5 intervals at roughly the same time for each movement. If you move beyond 45 seconds in a round, scale that...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Front Squat 8×1, Build to a heavy single * Rest 2:00 between sets * Back Squat 8×1, Build to a heavy single * Rest 2:00 between sets * Workout Workout (AMRAP – Rounds and Reps) McLaren Independence (RX) 12:00 min AMRAP 200m Run 3 Power Snatches (115/75) 6 Overhead Squats (115/75) Liberty 12:00 min AMRAP 150m Run 3 Power Clean (light) 6 Front Squats (light) Target number of Rounds: 5+ rounds Minimum number of Rounds before scaling: 4 rounds Start with a pace you plan to hold each round. Snatch/Clean weight should be touch and go, squats should be unbroken. This workout is all about consistency and smooth, clean reps. Take a deep breath and set up before grabbing your barbell. Mobility Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hang Power Clean + Clean 8x(1+1), only build to a moderate weight. 1 RMs are coming. *Rest on a 1:30 Clock* Workout Mayhem Classic Chipper (Time) Independence (RX) 25 Burpee Box Get Over (24/20) 40/32 Calorie Bike or 500m Run 20 Stick Sit Ups 10 Bar Muscle-Up (Or 20 Chest to Bar) 20 Stick Sit Ups 40/32 Calorie Bike or 500m Run 25 Burpee Box Get Over (24/20) Liberty 25 Up Down Box Get Over (24/20) 30/24 Calorie Bike or 400m Run 25 Sit Ups 20 Jumping Pull Ups 25 Sit Ups 30/24 Calorie Bike or 400m Run 25 Up Down Box Get Over (24/20) * Target time: 20-22 minutes * Time cap: 25 minutes This is a longer workout. Come out with a moderate pace. You’ll want to save some energy for the muscle ups/chest to bar. Do your best...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Which Wich Freedom (RX’d) For time: 45x25ft Shuttle Run 30 Bench Press (135/95) 15 Wall Walks (KG conv: 61/43) Independence For time: 45x25ft Shuttle Run 30 Bench Press (115/80) 10 Wall Walks (KG conv: 52/36) Liberty For time: 30x25ft Shuttle Run 30 Dumbbell Bench Press (light-moderate) 15 Inch Worms Target TIme: 13-15 minutes Time Cap: 18 minutes 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 Interval 2 Min at RPE3 (OR 75 RPM) 5x (10 Sec at RPE9 (or 110+ RPM), 50 Sec at RPE1-2 (Any RPM) 2 Min at RPE3 (or 75 RPM) 5x (30 Sec at RPE7 (OR 100-105 RPM), 30 Sec at RPE5 (OR 85-90 RPM) 2 Min at RPE3 (or 75 RPM) 5x (20 Sec...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (Time) “Larry” Freedom (RX+) 21-18-15-12-9-6-3 Front squats (135/95) Bar-facing burpees 150m Farmers Carry (2×50/35)) **Split reps as desired. Independence (RX) 21-18-15-12-9-6-3 Front squats (115/75) Synchro Bar-facing burpees 200m Sandbag (50/30) carry after each round (OR 150m Carry with (70/50) OR 150m Farmers Carry (2×35/25)) (KG conv: 52/34 Barbell, SB1 25/15, SB2 30/25.5, FC 15/10) **Split reps as desired. Liberty 21-18-15-12-9-6-3 Dumbbell Front squats (light) Synchro Up Downs 100m Farmers Carry (light) **Split reps as desired. Target time: 18-20 minutes Time cap: 25 minutes Communicate with your partner on how you want to break this up. The first few rounds will take some time. Once you get in to the Round of 12 you’ll see some light at the end of the tunnel, hold on. Slow down, relax, and close out your week. U.S. Marine Corps Corporal Larry D. Harris, Jr.,...Read more