CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8 sets x 2 Deficit Deadlifts, Last 2 Sets @ 75% of 1RM * Rest 2:00 between sets * Strict Deficit Handstand Push-ups 5 sets x 40-50% reps of Max Unbroken Reps (SHSPU) -The prescribed deficit is 4” for men and 2” for women. -Record your score as your highest set. Comment with reps in each set- Workout Workout (Time) Cheddar Independence (RX) 63 Deadlifts (75/55) 45 Hang Power Cleans (75/55) 27 Front Squats (75/55) – OR – 63 Deadlifts (65/45) 45 Hang Power Snatch (65/45) 27 Overhead Squats (65/45) Liberty 45 Dumbbell Deadlifts (light) 36 Dumbbell Hang Power Cleans (light) 27 Dumbbell Front Squats (light) Target time: 6-7 minutes Time cap: 9 minutes The weight is intentionally light. Aim for big sets to push intensity. This is full on go. Rests are short and you should keep attacking reps....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8 sets x 2 Pause Bench Press, Last 4 Sets @ 75% of 1RM *2-3 second pause* * Rest 2:00 between sets * Shoulder Press 8 sets x 2 Pause Press, Last 4 Sets @ 75% of 1RM *2-3 second pause* * Rest 2:00 between sets * High Box Jumps (Distance) 5 sets x 3 High Box Jumps *6-8” below max height for 1 rep Workout (Time) Blue Cheese Independence (RX) 4 Rounds: 5 Bar Muscle Ups (Or 10 Chest to Bar) 5 Wall Walks 15 V-Ups Liberty 4 Rounds: 10 Jumping Pull Ups 5 Inch Worms 15 Sit Ups Target time: 8-10 minutes Time cap: 12 minutes This workout is a lot on the shoulders, be efficient on wall walks to make it happen. If you need to scale, alter reps before movements if that’s the determining factor....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Skills and Drills (Checkmark) Pistols: Week 4 All Levels: Practice the same box pistol squats as in week 3, but try to use your arms for balance less and less. You can add some weight to your working leg by holding a dumbbell or kettlebell. * Aim for 5 sets of 8-10 reps on each leg. Advanced: Box Pistol Squats (Goal should be to heel in front of the body) Intermediate: Box Pistol Squats (Touch foot to the ground or keep at 90 degrees) Beginner: Dead Stop Step Ups (Goal should be to heel in front of the body) Alternative Option: 5 sets 10 Goblet Hold Step Back Lunge (total) 10 Elevated Heel Goblet Squat Pull-ups 5 sets x 3 Strict Weighted Chin-ups Workout Workout (AMRAP – Rounds and Reps) Feta Independence (RX) AMRAP 20:00 450m/400m Row or 400m...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Paused Front Squat 8 sets x 2 Pause Front Squats. Last 4 @ 75% of 1RM Pause for 2 seconds at bottom of each squat Rest 2:00 between sets Pause Back Squats Back Squat with full 2 second pause at the bottom.8 sets x 2 Pause Back Squats. Last 4 @ 75% of 1RM Pause for 2 seconds at bottom of each squat Rest 2:00 between sets Workout Mobility Workout (Time) Gouda Independence (RS) 3 Rounds 30 Alternating Dumbbell Snatches (35/25) 20 Toes to bar Liberty 3 Rounds 20 Hang Alternating Dumbbell Snatch (light) 20 Hanging Knee Raises Target time: 8-9 minutes Time cap: 12 minutes Moderate intensity throughout, but the main work here is on the toes to bar. Break early and often to hold off grip and core fatigue. Ideally we’re looking to hit the toes to bar in...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Clean and Jerk 8x(2+1), Build up to just above the weight you plan to use for the workout. *Rest on a 90 second Clock* Workout Workout (Checkmark) Mozzarella Independence (RX) Every 1:00 (7 rounds) Minute 1: 6 Clean and Jerks (115/80) Minute 2: 15 Wall Balls (14/10) Minute 3: 35 Double Under Liberty Every 1:00 (7 rounds) Minute 1: 6 Dumbbell Clean and Jerks (moderately-light) Minute 2: 10 Wall Balls Thrusters (light) Minute 3: 50 Single Unders Target time each set: 20-30 seconds Time cap each set: 45 seconds Try to stay consistent round to round. Each segment should be +/- 5 second from round 1 to round 7. Make sure to emphasize form on Clean and Jerks. Set up each rep like the first and don’t get sloppy. Aim for Wallballs and Doubles unbroken. Mobility (No Measure) Mobility (Checkmark) 1...Read more