CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (8 Rounds for time) “Ferris Bueller, you’re my hero” Freedom (RX’d) Every 2:00 (16:00) 12 Power Snatch (75/55) 6 Bar Facing Burpees (KG conv: 34/25) Independence Every 2:00 (16:00) 12 Power Snatch (65/45) 6 Bar Facing Burpees (KG conv: 29/20) Liberty Every 2:00 (16:00) 12 Dumbbell Snatch (light) 6 Up Downs Target TIme each set: 45-60 seconds Time Cap each set: 1:15 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 2x (5 Min at RPE5 (or 85 RPM), 2 Min at RPE3) *No rest between reps or sets. 2 Sets 4x (15 Sec Standing, High Damper at RPE10, 30 Sec at RPE1-2 (Any RPM) 3 Min at RPE1-2 (Any RPM) 4x (15 Sec Seated, High Damper at RPE10, 30...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Partner Workout (Time) “The 1961 Ferrari 250GT California” Freedom (RX+) 375/300 Cal Bike *Partner Must Hold 2×70/50 in farmers hold *Switch on the bike as desired Independence Partner Workout: 300/240 Cal Bike (Partner Must Hold 2×50/35 in farmers hold) (Switch on the bike as desired) Liberty Partner Workout: 250/200 Calorie Bike (Partner Must Hold 2xmoderate in farmers hold) (Switch on the bike as desired) Target time: 28-32 minutes Time cap: 40 minutes Ramp up the bike as fast as you can to build calories before switching out with your partner. This is a long one today. Embrace it. Mobility Mobility (No Measure) 1 min couch stretch (each side) 1 min twisted cross (each side) 30 sec bicep stretch on wall (each sideRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×5, Last 2 Sets at 80% *Rest on a 2:00 clock* Front Squat 8×5, Last 2 Sets at 80% *Rest on a 2:00 clock* Workout Workout (Time) Sloan Peterson Freedom (RX+) 50 Box Jumps (24/20) 10 Hang Power Cleans (95/65) 40 Toes to Bar 10 Hang Power Cleans (115/80) 30 Box Jumps (24/20) 10 Hang Power Cleans (135/95) 20 Toes to Bar 10 Hang Power Cleans (155/105) 10 Box Jumps (30/24) 10 Hang Power Cleans (175/115) Independence (RX) 50 Box Jumps (24/20) 10 Hang Power Cleans (75/55) 30 Toes to Bar 10 Hang Power Cleans (95/65) 30 Box Jumps (24/20) 10 Hang Power Cleans (115/80) 15 Toes to Bar 10 Hang Power Cleans (135/95) 10 Box Jumps (24/20) 10 Hang Power Cleans (155/105) Liberty 50 Step Ups (20/16) 10 DB Hang Power Cleans (light) 30 Hanging Knee Raises 10...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 7×5, Last 2 Sets at 80% *Rest on a 2:00 clock* Workout Shoulder Press 7×5, Last 2 Sets at 80% *Rest on a 2:00 clock* Triathlon (Time) Freedom (RX+) 1600m Run 2000m/1800m Row 4000m/3200m Bike Independence (RX) 1200m Run 1600m/1400m Row 3200m/2800m Bike Liberty 1000m Run 1500m/1250m Row 3000m/2500m BikeTarget time: 22-25 minutes Time cap: 30 minutes If you want to finish in the target time you’re looking at a pace for each component of 7:20-8:20. Transition smoothly from one component to the next. Take advantage of your strongest area to add some time in the bank. Mobility Mobility (No Measure) 1 min foam Roll Quads 1 min foot smash with Lacrosse ball (each side) 30-sec single leg down dog (each side – focus on calf stretch)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean + Push Jerk 2 Power Cleans + 1 Push Jerk x 10 sets, Last 5 at 65% *Complete a set every 1:30 * Workout Workout (AMRAP – Reps) Cameron Frye Freedom (RX+) Every 5:00 (3 sets) 30/24 Calorie Bike or 500m Run Max Unbroken Handstand Push Ups Independence (RX) Every 5:00 (3 sets) 24/20 Calorie Bike or 400m Run Max Unbroken Handstand Push Ups Liberty Every 5:00 (3 sets) 20/16 Calorie Bike or 300m Run Max Unbroken Push Ups Target number of reps each set: Kipping HSPU: 10+ Reps Strict HSPU: 5+ Reps Minimum number of reps before scaling: Kipping HSPU: 6 Reps Strict HSPU: 3 Reps Aim to keep the time on the bike within +/- 5 seconds. Don’t burn out your shoulders on the first two sets, save some for Round 3. Skills and Drills Toes-To-Bar 3...Read more