CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Checkmark) Honor Freedom (RX’d) Every 1:00 (16:00) Minute 1: 0:30 Handstand Hold Minute 2: 10 Alternating Hang Dumbbell Snatch (50/35) Minute 3: 5 Box Jumps (30/24) (KG conv: 22.5/15 DB) Independence Every 1:00 (16:00) Minute 1: 0:20 Handstand Hold Minute 2: 10 Alternating Hang Dumbbell Snatch (35/25) Minute 3: 5 Box Jumps (24/20) (KG conv: 15/10 DB) Liberty Every 1:00 (16:00) Minute 1: 0:30 Plank Hold (elbows) Minute 2: 10 Kettlebell Swings Minute 3: 5 Box Jumps (low) Target time each station: 30-40 seconds Time cap each station: 45 seconds 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 5x 15 Sec Standing at RPE10 (High RPM), 30 Sec at RPE1-2 2 mMin at RPE3 (or 70-80 RPM) 4x 15...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Partner Workout (Time) Heroism Freedom (RX+) Teams of 2 3 Rounds: 100 Double Unders (each/same time) 50 GHDs, shared (Partner holds plank) 40-30-20 Deadlifts (275/185, shared) Independence (RX) Teams of 2 3 Rounds: 75 Double Unders (each/same time) 40 Stick Sit Ups 40-30-20 Deadlifts (225/155) Liberty Teams of 2 3 Rounds: 75 Single Unders (each/same time) 50 Sit ups, shared (Partner holds plank) 40-30-20 Deadlifts (light-moderate, shared) Target time: 16-18 minutes Time cap: 24 minutes This workout is shorter than most Saturdays. Use the extra time to warm up your deadlifts. This isn’t a traditional you go, I go workout. Both partners are moving up until the deadlifts. Don’t be a hero when it comes to pulling off the floor. 45 reps a piece is a lot, scale accordingly to live another day. Mobility Mobility (No Measure) 1 min Calf Smash...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Weighted Pull-ups (8×4) Work up to heaviest set of 4 or lowest resistance of bands. * Rest on a 90 second Clock * Workout Workout (Time) Sacrifice Freedom (RX+) 3 Rounds 30 Burpee Box Jump Over (24/20) 15 Front Squats (95/135) Independence (RX) 3 Rounds 25 Burpee Box Over (24/20) 15 Front Squats (75/115) Liberty 3 Rounds 20 Up Down + Step Ups (20/16) 15 Dumbbell Front Squats (light) Target time: 10-12minutes Time cap: 16minutes Use Round 1 to determine your pace for Rounds 2/3. Be steady with your squats, focus on a tight core and belly breathing in the hole. Be prepared to push the pace and get uncomfortable for your burpee box overs. Mobility Mobility (No Measure) 1 min lying 90/90 hip stretch (each side) 1 min overhead elbow grab tricep stretch (each side) 1 min tricep lacrosse ball...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press 8×3. No Percentage. Work up ot as light or heavy as you would like. * Rest on a 2:00 Clock * Bench Press 8×3. No Percentage. Work up ot as light or heavy as you would like. * Rest on a 2:00 Clock * Push Press 8×3. No Percentage. Work up ot as light or heavy as you would like. * Rest on a 2:00 Clock * Workout Workout (AMRAP – Rounds and Reps) Dedication Freedom (RX+) 12:00 AMRAP 15 Dumbbell Push Press (35s/25s) 15 Kettlebell Swings (53/35) 200m Run Independence (RX) 12:00 AMRAP 15 Dumbbell Push Press (25s/15s) 15 Kettlebell Swings (35/25) 150m Run Liberty 12:00 AMRAP 10 Dumbbell Push Press (light) 10 Russian Kettlebell Swings (light) 150m Run or 150m Row Target number of Rounds: 6+ rounds Minimum number of Rounds before scaling: 5 rounds Aim for...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 7×5, No Percentage. Work up to as light or heavy as you would like. * Rest on a 2:00 Clock * Front Squat 7×5, No Percentage. Work up to as light or heavy as you would like. * Rest on a 2:00 Clock * Workout Workout (Time) Courage Freedom (RX+) For time: 30-20-10 Back Rack Step back Lunges (95/65) Toes to bar Independence (RX) For time: 30-20-10 Back Rack Step back Lunges (75/55) Knees to Elbows Liberty For time: 30-20-10 Dumbbell Front Rack Lunges (light) Hanging Knee Raises Target time: 6-8 minutes Time cap: 12 minutes Be mindful of burnout on toes to bar. Break the sets up early in the round of 30. Give your knees some love. Don’t bounce off the floor for speed or abuse an abmat for time. Pace yourself through the round of 30and...Read more