CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Snatch + Overhead Squat 2 Squat Snatch + 1 Overhead Squat x 10 sets, Last 5 at 70% * Complete a set every 1:30 * Workout Workout (5 Rounds for time) “Bueller..? Bueller..? Bueller..?” Freedom (RX+) Every 3:00 (5 sets) 60 Double Unders 10 Double Dumbbell Snatches (2×50/35) Independence (RX) Every 3:00 (5 sets) 45 Double Unders 10 Double Dumbbell Snatches (2×35/25) Liberty Every 3:00 (5 sets) 50 Single Unders 8 Double Dumbbell Clean and Jerks (light) Target time each set: 1:00-1:15 Time cap each set: 1:30 Try to keep your heart rate down so you can get right into the snatches. We’re looking for consistent sets throughout. Drop the hips and use your legs as much as you can on the db snatches. Save your shoulders! Mobility Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 7×5, Last 2 Sets at 80% Workout Skills and Drills Workout (Time) Ferris Bueller’s Day Off Freedom (RX+) 21-15-9 Thrusters (95/65) Burpee Over Bar Chest to Bar Independence (RX) 21-15-9 Thrusters (75/55) Burpee over Bar Pull-ups Liberty 21-15-9 Dumbbell Thrusters (light) Up Downs Jumping Pull-ups Target time: 5-7 minutes Time cap: 10 minutes This workout looks like Fran, feels like Fran, but you should pace this slower than Fran. Try and move at a reasonable pace that allows consistent flow within the time domains. Toes to Bar (Checkmark) Toes to Bar: Week 2, Day 1 Advance: 5 sets (10:00) 8-10 Kip Swings 5-8 Strict Toes to Bar Intermediate: 5 sets (10:00) 6-8 Kip Swings 5-8 Strict Knee Raise + Extension Beginner: 5 sets (10:00) 5 Kip Swings (Stand on tiptoes if needed) 5-8 Strict Hanging Knee Raise Alternative Option: 5...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (16 Rounds for time) Baby Ruth Freedom (RX’d) Every minute (16:00) 200/175m Row Independence Every minute (16:00) 175/150m Row Liberty Every minute (16:00) 150/125m Row Target TIme each set: 40-45 seconds Time Cap each set: 50 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 Interval 10x (40 Sec Seated at RPE10, High Damper, 20 Sec at RPE1-2 (Any RPM) 3 Min at RPE3 -Rest 2 Min- 8x (40 Sec at RPE10 (or 110-115 RPM), 20 Sec at RPE1-2 (Any RPM) 3 Min at RPE3 -Rest 2 Min- 6x (40 Sec at RPE10 (or 110-115 RPM), 20 Sec at RPE1-2 (Any RPM) 3 Min at RPE3 -Rest 2 Min- 4x (40 Sec at RPE10 (or 110-115 RPM), 20 Sec at...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (5 Rounds for time) Ham Porter Freedom (RX+) Teams of 2 5 sets 8/7 Calorie Bike Each 20 Burpee Pull-Ups 8/7 Calorie Bike Each -Rest 3:00 between sets- Independence (RX) Teams of 2 5 sets 6/5 Calorie Bike Each 16 Burpee Pull-Ups 6/5 Calorie Bike Each -Rest 3:00 between sets- Liberty Teams of 2 5 sets 5/4 Calorie Bike Each 10 Burpee Jumping Pull Ups 5/4 Calorie Bike Each -Rest 3:00 between sets- Target time each set: 3:30-4:00 Time cap each set: 5 minutes Bike Intervals should be hard. Break up the burpee pull ups to stay fresh. Aim for repeatable, high intensity rounds throughout! Mobility Mobility (No Measure) 1 min lying 90/90 hip stretch (each side) 1 min overhead elbow grab tricep stretch (each side) 1 min tricep lacrosse ball smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift Deadlift 7×5, Last 2 Sets at 75% * rest 2:00 between lifts * Workout Workout (Time) Benny and The Beast Freedom (RX+) 18-15-12-9-6-3 Sumo deadlift high pulls (95/65) Box Jump Overs (24/20) Independence (RX) 18-15-12-9-6-3 Sumo deadlift high pulls (75/55) Box Jump Overs (20/16) Liberty 18-15-12-9-6-3 Kettlebell Sumo deadlift high pulls (light) Box Step ups (24/20) Target time: 10-12 minutes Time cap: 15 minutes Don’t be surprised that this combination spikes your heart rate. Look to set a moderate pace and manage from coming out the gate too fast. Once you wrap up the round of 12 it’s time to let it rip. If you’re jumping, be intentional as your legs start to tire out. Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more