CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Rack Lunge (4×10 (5/5)) Front Rack Lunge (4×10 (5/5)) Workout Metcon (Time) “Gomez Addams” Freedom (RX+) 150 Wall Balls (20/14) 300 Double Unders 30 Muscle Ups (Or 60 Chest to Bar) ** Partition as desired ** Independence (RX) 120 Wall Balls (14/10) 200 Double Unders 20 Muscle Ups (Or 40 Chest to Bar) Liberty 10 rounds 10 Wall Ball Thrusters (light) 20 Single Unders 5 Jumping Pull-ups Target time: 16-18 minutes Time cap: 22 minutes Set a sustainable pace from the beginning. It’s a shoulder and forearm burner, so plan to break up your reps accordingly. 10 Rounds should be very manageable. Cooldown/Mobility Cooldown/Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.) Bench Press (Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.) Workout Metcon (AMRAP – Reps) “Grandmama” Freedom (RX+) Teams of 2 12:00 Amrap 5 rounds (each) Partner 1: 15/12 Calorie Row Partner 2: 15 GHD’s (Or 15 V-ups) -into- Max Rope Climbs in the remaining time. Independence (RX) Teams of 2 12:00 Amrap 5 rounds (each) Partner 1: 12/10 Calorie Row Partner 2: 12 V-ups into Max Rope Climbs in the remaining time. Liberty Teams of 2 12:00 Amrap 5 rounds (each) Partner 1: 12/10 Calorie Row Partner 2: 12 Sit ups Max Zombie Rope Climbs in the remaining time....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.) Workout Metcon (2 Rounds for reps) “Wednesday Addams” Freedom (RX+) 2 sets 5:00 Amrap 2-4-6-8-10… Deadlifts (225/155) 1-2-3-4-5… Wall Walks -Rest 3:00 between sets- ** Scoring is total reps within each Amrap. For example, 10 dl + 5 wall walks = 45 reps ** Independence (RX) 2 sets 5:00 Amrap 2-4-6-8-10… Deadlifts (185/125) 1-2-3-4-5… Wall Walks (half way) Rest 3:00 between sets Liberty 2 sets 5:00 Amrap 2-4-6-8-10…Deadlifts 1-2-3-4-5….Inch Worm Push Ups Rest 3:00 between sets Target Round each set: Round of 4 wall walks Minimum Round before scaling: Round of 8 Deadlifts High Intensity. Be aggressive on transitions between movements. Try to match your Round 1 score in Round 2! Cooldown/Mobility Cooldown/Mobility (Checkmark)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Morticia Addams” Freedom (RX+) 4 Sets (1 set every 10:00) 400m Run 40/32 Calorie Assault Bike (Or 32/24 Calorie Echo Bike) 400m Run Independence (RX) 4 Sets (1 set every 10:00) 300m Run 30/24 Calorie Assault Bike (Or 24/18 Calorie Echo Bike) 300m Run Liberty 4 Sets (1 set every 10:00) 200m Run 20/16 Calorie Assault Bike (Or 16/13 Calorie Echo Bike) 200m Run Target time each set: 7-8 minutes Time cap each set: 9 minutes Steady Run and Bike, push the second run if able. Stay consistent across sets +/- 15 seconds. This is a long workout, use the first round as a “test” round. Cooldown/Mobility Cooldown/Mobility (Checkmark) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Hang Snatch (Establish a 3 RM Hang Squat Snatch for the day) Snatch Grip Deadlift (3 Sets of 3 @ 90% 1RM Snatch) Metcon (Time) “Cousin It” Freedom (RX+) 5 Rounds 10 Bar Facing Burpees 10 Overhead Squats (135/95) Independence (RX) 5 Rounds 10  Burpees over Bar 10 Overhead Squats (95/65) Liberty 5 Rounds 10 Burpees 10 Front Squats (45/75) Target time: 6:30-7:30 Time cap: 10 minutes Be prepared to not stop moving. Goal is to perform OHS unbroken.  SCALE THIS BACK IF NEEDED. Burpees are “active recovery” Workout Cooldown/Mobility Cooldown/Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Foam Roll Lats (each side)Read more