WOD

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3 Position Squat Clean (5 sets @75% of 1RM Clean & Jerk) 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean) * Complete a set every 1:30 * Push Jerk (3 x 3 @ 80% of 1RM Clean and Jerk) Workout Metcon (AMRAP – Rounds and Reps) “Spicy Tuna Roll” Freedom (RX+) 14-minute AMRAP 200m Run 2 rope climbs (15 ft) (Or 15 Ring Rows) 15 Dumbbell Shoulder to Overhead (50s/35s) Independence (RX) 14-minute AMRAP 200m Run 2 rope climbs (12 ft) (Or 12 Ring Rows) 15 Dumbbell Shoulder to Overhead (35s/25s) Liberty 14-minute AMRAP 150m Run 10 Jumping Pull-ups 10 Dumbbell Push Press (light) Target number of Rounds: 4+ rounds Minimum number of Rounds before scaling: 3 rounds Recover on the Run Move at a steady pace Be...
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CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “California Roll” Freedom (RX+) 3 Sets 50 Double Unders 15 GHD Sit Ups (Or 15 V-Ups) 10 Burpee Pull Ups 15 GHD Sit Ups (Or 15 V-Ups) 50 Double Unders -Rest 1:1 between sets- Independence (RX) 3 Sets 35 Double Unders 12 GHD Sit Ups + 6in riser (Or 12 V-Ups) 8 Burpee Pull-ups 12 GHD Sit Ups + 6in riser (Or 12 V-Ups) 35 Double Unders Rest 1:1 between sets Liberty 3 Sets 50 Single Unders 15 Sit Ups 8 Up Downs + Jumping Pull-up 15 Sit Ups 50 Single Unders Rest 1:1 between sets Target time each set: 3:15-4:00 Time cap each set: 4:30 Stay Consistent (10-15 seconds between fastest and slowest round) Quick Transitions Double Unders Unbroken is the GOAL Burpee Pull Ups under 60 Seconds ACCESSORY Bottom-Up Single Arm Standing KB Press *Rest 1:00-1:30 b/t...
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CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 3-Position Power Snatch (5 sets at 70% of 1RM Snatch) 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch) x 5 sets * Complete a set every 1:30 * Overhead Squat (3×2 @80% of 1RM Snatch) Workout Metcon (Time) “Rainbow Roll” Freedom (RX+) 3 Rounds 30 Air Squats 20 Alternating Lunges 30 Push-ups 20 Alternating Lunges 30 Kettlebell Swings (53/35) Independence (RX) 3 Rounds 25 Air Squats 20 Alternating Lunges 25 Push ups 20 Alternating Lunges 25 Kettlebell Swings (35/25) Liberty 3 Rounds 20 Air Squats 14 Alternating Lunges 20 Bar Push ups 14 Alternating Lunges 20 Russian Kettlebell Swings (light) Target time: 12-14 minutes Time cap: 16 minutes Test the water Round 1 and maintain Rounds 2/3 Keep Push Ups in Quick Sets (5s or 10-8-6-4-2) KB Swings in 1-2 Sets...
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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” 6 Min at RPE3 2 Min at RPE7 -Rest 1 Min- 10x (1 Min 40 Seconds at RPE3, 20 Sec at RPE7) *No rest between reps or sets. -Rest 3 Min- 2 Min at RPE7 6 Min at RPE3WHAT 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...
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CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “Going to Work” Freedom (RX+) 20 Sets (Partners Alternate Movements) 200m Run 10 Toes to Bar 3 Power Cleans (105/155) Independence (RX) 20 Sets (Partners Alternate Movements) 200m Run 10 Knees to Elbows 3 Power Cleans (75/115) Liberty 20 Sets (Partners Alternate Movements) 150m Run 10 Hanging Knee Raises 6 Sandball Slams (light) Target time each set: 1:30-1:45 Time cap each set: 2 minutes Accessory Metcon (4 Rounds for time) Mayhem Mini-Pump – Arms/Core Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other. 4 Rounds 10 Banded Pushups 10 Strict Pullups 15 Ring Push Ups 15 DB Spider Curls 10...
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