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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Snatch Hip, Knee, Floor8x(1+1+1), Work to a weight just above what you intend to use for the workout. *Rest on a 1:30 Clock* Workout Mobility Workout (Time) Pub Sub Independence (RX) 50-40-30-20-10 Double Unders 5-4-3-2-1 Snatch (135/95) Liberty 50-40-30-20-10 Single Unders 10-8-6-4-2 Dumbbell Snatch (moderate) Target time: 6-7 minutes Time cap: 10 minutes It’s going to be grippy, use the time between movements to shake out your arms. The weight on the snatch is heavy. Make sure to set up and brace for every rep. This is a fast one, do your best to keep the rest minimal. Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7 sets x 1 Deadlift, Last 2 @ 80-90% of 1RM * Rest 2:00 between sets * Strict Deficit Handstand Push-ups 8 Sets: 50-60% reps of Max Unbroken Reps (SHSPU) -The prescribed deficit is 4” for men and 2” for women. -Record your score as your highest set. Comment with reps in each set- Workout (Time) Blimpie Independence (RX) 50 Wall Balls (14/10) 20 Toes to Bar 40/32 Calorie Row or 400m Run 20 Toes to Bar 50 Wall Balls (14/10) (KG conv: WB 6/4) Liberty 30 Wall Ball Thrusters (light) 30 Hanging Knee Raises 30/24 Calorie Row or 300m Run 30 Hanging Knee Raises 30 Wall Ball Thrusters (light) Target time: sub 12 minutes Time cap: 16 minutes Break things up to stay fresh as you head into the next movement. Try to use the clock to keep your...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8 sets x 1 Bench Press, Last 4 Sets @ 80-90% of 1RM *rest 2:00 between sets* Shoulder Press 8 sets x 1 Press, Last 4 Sets @ 80-90% of 1RM *rest 2:00 between sets* High Box Jumps (Distance) 8 sets x 3 High Box Jumps *4-6” below max height for 1 rep Workout Workout (AMRAP – Reps) Firehouse Subs Independence (RX) 4 Sets: 3:00 AMRAP 15 Ring Rows (Or Bent Over Dumbbell Rows) 15 Dumbbell Bench (35s/25s) Max Single Dumbbell Box Step Ups (35/25) (24/20) -rest 2:00 between sets- Liberty 4 Sets: 3:00 AMRAP 10 Ring Rows (Or Bent Over Dumbbell Rows) 10 Dumbbell Bench (light) Max Box Step Ups (20/16) -rest 2:00 between sets- Target number of reps each set: 25+ steps Minimum number of reps before scaling: 16 steps Try to finish your row and bench...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Pistols: Week 5 (Checkmark) All Levels: practice the full pistol. Aim for 5 sets of 5-6 reps on each leg. Advanced: No Assistance Intermediate: Change plates under heels, hold a weight in front of chest, or pistol to a band Beginner: Use a box, band, or Pull up rig. It may be helpful to hold a plate or weight in front of chest. Using change plates (2.5/5/10lbs) under heels can help with mobility. Alternative Option: 5 sets 10 Back rack Step Back Lunges (each) 10 Elevated Heel Squats Strict Weighted Chin up 5 sets x 2 Strict Weighted Chin-ups Workout Workout (Time) Jimmy John’s Independence (RX) 3 rounds: 10/8 Calorie Bike or 150m Run 9 Deadlifts (155/105) 6 Bar Facing Burpees -rest 3:00- 3 rounds: 6 Bar Facing Burpees 9 Deadlifts (155/105) 10/8 Calorie Bike or 150m Run Liberty...Read more