CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Barney Rubble” Freedom (RX+) Every 4:00 (5 sets) 12/10 Calorie Row 24 Dumbbell Push Press (35s/25s) 12/10 Calorie Row Independence (RX) Every 4:00 (5 sets) 10/8 Calorie Row 20 Dumbbell Push Press (30s/20s) 10/8 Calorie Row Liberty Every 4:00 (5 sets) 10/8 Calorie Row 10 Single Arm Push Press (each side) 10/8 Calorie Row Target time each set: 1:45-2:15 Time cap each set: 3 minutes Reps should be manageable enough where the pacing stays hard! Row is :30-:40 seconds while push press should be broken up into no more than 2 sets. Don’t get sloppy overhead.  Focus on for with the dumbbells, especially because it’s light! Accessory Lying DB Hamstring Curl *Rest 1:30-2:00 b/t sets Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hang Clean (Hang Squat Clean: – Establish a 3 RM for the day) Clean Grip Deadlift (3×3 @ 90% 1RM Clean) Workout Metcon (Time) “Pebbles Flintstone” Freedom (RX+) 42-30-18 Deadlift (155/105) Box jump Overs (24/20) Independence (RX) 42-30-18 Deadlift (135/95) Box jump Overs (20/16) Liberty 30-20-10 Kettlebell Sumo Deadlift (light) Box Step ups (20/16) Target time: 10-12 minutes Time cap: 14 minutes “Smooth is Fast, Fast is Smooth” Make sure to stay tight on deadlifts.  Move with a purpose and do your best not to move to fast.  Your goal is to protect your back at all costs.  Don’t be afraid to go lighter. Heart rate is going to elevate.  Do your best to control your breathing as you move round to round. Legs are going to get heavy fast.  Don’t hesitate to step on the box. Cooldown/Mobility Cooldown/Mobility (Checkmark) 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (8×2, On a 2:00 Clock Build to a Moderate to Heavy Double) Front Squat (8×2, On a 2:00 Clock Build to a Moderate to Heavy Double) Workout Metcon (Time) “Fred Flintstone” Freedom (RX+) 4 rounds 400m run 40 Air Squats 30 Push Ups 15 Strict Pull Ups Independence (RX) 4 rounds 300m run 30 Air Squats 20 Push Ups 10 Strict Pull Ups Liberty 4 rounds 200m run 20 Air Squats 15 Bar Push Ups 10 Ring Rows Target time: 18-20 minutes Time cap each set: 24 minutes Runs should be a moderate pace, aiming to finish in 2:15 or less.  Arms/shoulders are in an easy and relaxed position. Be ready for fatigue during push ups and pull ups.  Move forward anyway outside of singles. Aim for consistency and maintaining Round 1’s pace.  Goal is under 5 Minutes per Round....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) “BikeErg Lactate Threshold” 10 Min at RPE5 -Rest 2 Min- 10 Min at RPE5 -Rest 3 Min- 5min at RPE5 Workout Metcon (Checkmark) “Debbie Jellinsky” Freedom (RX’d) Every minute (14 minutes) 10 Kettlebell Swings (53/35) (Or Sand-ball Slams (50/30)) 10 V-Ups (KG Conv: KB 24/16, SB 22.5/15) Independence Every minute (14 minutes) 10 Kettlebell Swings (35/25) (Sand-ball Slams 35/25) 10 Suitecase Sit Ups (KG Conv: 15/10) Liberty Every minute (14 minutes) 10 Russian Kettlebell Swings (35/25) 10 Sit Ups (KG Conv: KB 15/10)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “Uncle Fester” Freedom (RX+) 5 sets each: 15/12 Calorie Row 100′ KB Farmers Carry (53s/35s) 10 Push Ups Independence (RX) 5 sets each: 12/10 Calorie Row 100′ DB Farmers Walk (35s/25s) 10 Push Ups Liberty 5 sets each: 10/8 Calorie Row 100′ DB Farmers Walk (25s/15s) 10 Push Ups Rounds should be 1:30-2:00 Partner 1 completes full round before Partner 2 goes. Hard intervals followed by big rest. Cooldown/Mobility Cooldown/Mobility (Checkmark) 1 min Seal Pose 1 min Tricep Smash (each) 1 min Foam roll glutes and IT band (each side)Read more