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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press Shoulder Press 8×5, Last 3 Sets at 75% * rest 2:00 between lifts * Bench Press Bench Press 8×5, Last 3 Sets at 75% * rest 2:00 between lifts * Workout Workout (Time) Yeah-Yeah Freedom (RX+) 7 rounds 7 Push Press (95/65) 7 Burpee over Bar 49 Double Unders Independence (RX) 7 rounds 7 Push Press (75/55) 5 Burpee over Bar 35 Double Unders Liberty 7 rounds 7 Dumbbell Push Press (light) 7 Up Downs 49 Single Unders Target time: 11-13 minutes Time cap: 16 minutes Come out steady on Round 1 and try to settle in to that pace for the remaining 6. Ideally, we’re looking at one round every 90 seconds. It’s a shoulder burner, so do your best to prevent burnout and fatigue from hitting you on the rope. Mobility Mobility (No Measure) 1 min forward...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Toes to Bar: Week 1 Day 1 (Checkmark) Advanced: 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 Workout Workout (Time) You’re Killing me, Smalls Freedom (RX+) Every 3:00 (7 sets) 12/10 Calorie Bike or 150m Run 12 GHD’s Or V-Ups 9 Front Squats (135/95) Independence (RX) Every 3:00 (7 sets) 10/8 Calorie Bike or 100m Run 10 V-Ups 9 Front Squats (115/80) Liberty Every 3:00 (7 sets) 8/7 Calorie Bike or 50m Run 12 Sit Ups 9 Dumbbell Front Squats (light) Target time each set: 1:30-1:45 Time cap each set: 2 minutes Moderate to high intensity workout. Bike should be hard pace and the sit ups...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Clean & Push Jerk Squat Clean and Push Jerk Heavy Single 10×1 * rest 1:30 between lifts * Power Clean + Push Jerk Power Clean and Push Jerk Heavy Single 10×1 * rest 1:30 between lifts * Workout Workout (Time) Scotty Smalls Freedom (RX+) 10 Rounds 10 Pull Ups 10 Push Ups Independence (RX) 10 Rounds 7 Pull Ups 7 Push Ups Liberty 10 Rounds 5 Jumping Pull Ups 5 Bar Push Ups Target time: 7-9 minutes Time cap: 12 minutes Big upper body push/pull. Fatigue will set in fast, so break early. Especially on the push ups. Plan to move at a nice steady pace throughout. Pace your transitions, this isn’t a sprint. Mobility Mobility (Checkmark) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Snatch Squat Snatch Heavy Single 10×1 * rest 1:30 between lifts * Power Snatch Power Snatch Heavy Single 10×1 * rest 1:30 between lifts * Workout Workout (Time) The Sandlot Freedom (RX+) 1000/850m Row or 1000m Run 100 Air Squats 1000/850m Row or 1000m Run Independence (RX) 800/700m Row or 800m Run 75 Air Squats 800/700m Row or 800m Run Liberty 500/425m Row or 500m Run 50 Air Squats 500/425m Row or 500m Run Target time: sub 12 minutes Time cap: 15 minutes Steady pace through the first row/run, grind out the squats at a steady pace, and then open up your last row/run. Don’t burn out the squats. Slow is smooth and smooth is fast. RX+ athletes should feel comfortable running a sub 7:00 mile pace both runs. Mobility (No Measure) Mobility (Checkmark) 1 min foot smash w/ lacrosse ball...Read more