CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Skills and Drills (Checkmark) Pistols: Week 2 Advanced: 5 sets 20-30 seconds bottom of the pistol hold (each leg) Intermediate: 5 sets 10-20 seconds bottom of the pistol hold (each leg) Beginner: 5 sets 10-second bottom of the pistol hold (each leg) (Use band/box/ rig to assist in any way) Alternative Option: 5 sets 10/10 Reverse Barbell Lunges Workout Workout (Time) Disney Springs Mayhem Affiliate version of 2023 Semifinals Workout 7 Independence 3 rounds: 12/10 Calorie Bike or 200m Run 12 toes-to-bars 100ft 2×50/35 Farmers Carry Liberty 3 rounds: 10/8 Calorie Bike or 150m Run 15 Hanging Knee Raises 100ft Farmers Carry (moderate) Target time: 5-7:00 Time cap: 10:00 This is a harder sprint workout. Come out hard (90ish%) and hold on throughout. Do your best to keep the pace fast. Aim to be gassed by the time you’re...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight Set 1: 10 reps Set 2: 8 reps Set 3: 6 reps Set 4: 5 reps Set 5: 4 reps Set 6: 3 reps Set 7: 2 reps Set 8: 1 rep at 85% *Rest 2:00 between sets* Shoulder Press Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight Set 1: 10 reps Set 2: 8 reps Set 3: 6 reps Set 4: 5 reps Set 5: 4 reps Set 6: 3 reps Set 7: 2 reps Set 8: 1 rep at 85% *Rest 2:00 between sets* High Box Jumps (Distance) 8 sets of 3 High Box Jumps *Choose a challenging height Workout Workout (Time) Animal Kingdom Mayhem Affiliate version of 2023 Semifinals Workout 3 Independence (RX) 10-8-6-4-2 Deadlifts (185/125)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8 sets of 1, 2 Second Pause Back Squat + 1 Back Squat. Last 4 Sets @ 75% of 1RM * Rest 2:00 between sets * Front Squat 8 sets of 1, 2 Second Pause Front Squat + 1 Front Squat. Last 4 Sets @ 75% of 1RM * Rest 2:00 between sets * Workout Workout (AMRAP – Reps) Epcot Mayhem Affiliate version of 2023 Semifinals Workout 2 Independence (RX) 3 Sets: 3:00 Amrap 5 Pull Up Complexes (1 Knee to Elbow + 1 Pull Up + 1 Chest to Bar) 25 Air Squats Max Burpee Box Jump Overs (24/20) -rest 1:00 between sets- Liberty 3 Sets: 3:00 Amrap 5 Pull Up Complexes (1 Knee Raise + 1 Jumping Pull Up + 1 Pull Up Negative) 20 Air Squats Max Up Down + Box Step Up (20/16) -rest 1:00...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Strict Weighted Chin up 8 sets of 2 Strict Weighted Chin-ups @70% of 1RM * Rest 1:30 between sets * Scaling options: Unweighted Strict Chin-ups Banded strict chin-ups with a challenging band Chin up negatives (control the descent as much as possible) Workout Workout (Time) Magic Kingdom Mayhem Affiliate version of 2023 Semifinals Workout 1 Independence (RX) 2,500m Bike 10 Manmakers 2×35/25 1,600m Run 10 Manmakers 2×35/25 1,000m Row 10 Manmakers 2×35/25 Liberty 2,000m Bike 10 Manmakers (light) 1,000m Run 10 Manmakers (light) 500m Row 10 Manmakers (light) Target time: 22-25:00 Time cap: 28:00 Start off nice and steady. This is a long workout. Put yourself in an energy deficit early and you’ll dog the run and row. Mobility (No Measure) Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Sbarro Freedom (RX’d) 4 rounds 20/16 Calorie Row 20 Hang Power Cleans (75/55) 20 Box Jump Overs (20) (KG conv: HPC 34/25) Independence 4 rounds 16/13 Calorie Row 20 Hang Power Cleans (65/45) 16 Box Jump Overs (20) (KG conv: HPC 30/20) Liberty 4 rounds 12/10 Calorie Row 12 Dumbbell Hang Power Cleans (light) 12 Box Step Ups (20/16) Target Time: 9-11 minutes Time Cap: 14 minutes Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (Distance) BikeErg Lactate Threshold 2 Min at RPE3 5 Min at RPE7 (or 95-100 RPM) 2 Min at RPE1-2 (Any RPM) 3x (2 Min at RPE7 (or 95-100 RPM), 30 Sec at RPE1-2 (Any RPM) 1 Min at RPE1-2 (Any RPM) 4x (1 Min at RPE8 (or...Read more