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 Sets 200m at RPE7 400m at RPE2-3 *No Rest between sets.### WHAT IS RPE? * RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would match up exactly with your RPE (example: 3×3 Snatches @70% 1RM would feel like 3×3 Snatches @7/10 RPE). * Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3×3 Snatches @7/10 RPE is harder today. So instead of using 70% 1RM (which...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Active Recovery Day 5 Minutes Walk 4 Rounds 2:00 Jog 2:00 Walk 5 Minute Cool Down Scoring:  Meters Warm-up Bonus Workout Warm-up Warm-up (No Measure) 3 Rounds: :30 Alternating Calf Stretch 5 Inchworm with Push-up 10 Sit-ups 5 Burpees Demo Videos Alternating Calf Stretch Inchworm to Pushup Sit Ups Burpee Workout Metcon (Time) 150 Single Unders ..into.. 10 Sets 10 Hand Release Push Ups 10 Alternating V-Ups 10 Alternating Cossack Squats ..into.. 50 Burpees *Workout Strategy & Flow* We don’t typically see M30 workouts with this flow, so let’s break it down. You are going to complete 150 Single Unders at the start of the workout (yes, single unders EVEN if you have double unders) You cannot move on to the 10 sets until all 150 of those are complete. Once you are done you have 10 sets of the following 10...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard () Warm-up (No Measure) 5:00 Clock :30 Line Hops or Single Unders 5 Inchworms with Push Up 5 Chair Dips 5 Crush Grip Dumbbell Floor Press (if doing minimal) Perform 5 Double Dumbbell Floor Press before starting workout. Demo Videos Line Hops Single Unders Inchworm to Pushup Chair Dips Crush Grip Floor Press Then perform  DB Floor Press Bodyweight Metcon https://youtu.be/FMxXo25WdQs Metcon (AMRAP – Reps) “Cherry Pie” EMOM 16 Minutes Minute 1: 15 Chair/Box Dips Minute 2: 15 Push Ups Minute 3: Max Line/Plate Hops Minute 4: Rest SCORING = ONLY REPS OF LINE/PLATE HOPS EACH TIME “Backpack Option” EMOM 16 Minutes Minute 1: 15  Backpack Loaded Chair Dips Minute 2: 15  Backpack Push Ups Minute 3: Max Hops OVER the backpack Minute 4: Rest “M30 Scaled” EMOM 16 Minutes Minute 1: 15  Wall Tricep Dips Minute 2: 15  Elevated Knee Push...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Snatch (5 sets @60-70% of 1RM Snatch (E1:30)) High Hang, Above the Knee, Floor * 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch Overhead Squat (3×1 @ 90% of 1RM Snatch) Workout Metcon (AMRAP – Rounds and Reps) “Key Lime Pie” Freedom (RX+) 10:00 Amrap 10 Kettlebell Swings (53/35) 10 Box Jumps (24″/20″) Independence (RX) 10:00 Amrap 10 Kettlebell Swings (35/25) 10 Box Jumps (24″/20″) Liberty 10:00 Amrap 10 Russian Kettlebell Swings (light) 10 Box Step Ups (20″/16″) Target number of Rounds: 7+ Rounds Minimum number of Rounds before scaling: 5.5 rounds KB Swings Unbroken Throughout Box Jumps/Step Ups done in 45 Seconds or less Steady Pacing, don’t come out hot Cooldown Metcon (Checkmark) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side)[Calf Smash](https://www.youtube.com/watch?v=dDWchJ-Td9M) [Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18) [Barbell...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 (2 Rounds for distance) 2 Sets 10 Min at RPE3 -1 Min Rest- 3 Min at RPE5 -1 Min Rest- 4x (60 Sec at RPE7, 60 Sec at RPE2) *Rest 3 Min between sets.### WHAT IS RPE? * RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would match up exactly with your RPE (example: 3×3 Snatches @70% 1RM would feel like 3×3 Snatches @7/10 RPE). * Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it matches up with RPE, instead of feeling like you have to do...Read more