CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * perform with a PVC pipe or empty bar * 2. Strength Prep Athletes will have two full snatches followed by 1 overhead squat. The bar can be dropped between snatch rep 1 and snatch rep 2. Athletes should focus on the consistency of their receiving position and footwork during these lifts. For Panda Pulls, athletes will perform a snatch high pull and start to pull their body under the bar after hip contact is made. The bar can be returned to the starting position once the bar has been pulled to chin/mouth level. Coordination for Panda pulls can be challenging, so have athletes begin with a normal...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * perform with a PVC pipe or empty bar * 2. Strength Prep Athletes will have two full snatches followed by 1 overhead squat. The bar can be dropped between snatch rep 1 and snatch rep 2. Athletes should focus on the consistency of their receiving position and footwork during these lifts. For Panda Pulls, athletes will perform a snatch high pull and start to pull their body under the bar after hip contact is made. The bar can be returned to the starting position once the bar has been pulled to chin/mouth level. Coordination for Panda pulls can be challenging, so have athletes begin with a normal snatch high...Read more

CrossFit Mile Zero – Bodybuilding View Public Whiteboard Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”. The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise. Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable. () Warm-up Warm-up (No Measure) Upper Body Anterior (Chest & Bicep) Crossover Symmetry Warm-p -into- 3 rounds 10 Perfect Push-ups (controlled form) 15 Band Pull-A-Parts...Read more

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 (5 Rounds for distance) “BikeErg Lactate Threshold” 2 Sets 2 Min at RPE7 6 Min at RPE6 *Rest 2 Min at RPE2 after each set. -Rest 1 Min- 3 Sets 1 Min at RPE8 3 Min at RPE4 Total: 33 Min Workout Metcon (Time) Freedom (RX’d) 2000/1600m Bike Erg OR 1000/800m Row 30 Burpees to 6 inch target 1500/1200m Bike Erg OR 750/600m Row 20 Burpee Box Jump Overs (24/20) 1000/800m Bike Erg OR 500/400m Row 10 Burpee Box Get Overs (48/42) 500/400m Bike Erg OR 250/200m Row Independence 2000/1600m Bike Erg or 1000/800m Row 30 Burpees 1500/1200m Bike Erg or 750/600m Row 20 Burpee Box Jump Overs (20/16) 1000/800m Bike Erg or 500/400m Row 10 Burpee Box Get Overs (36/30) 500/400m...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Iceman” Independence Teams of 2 1000/800m Row 50 Handstand Push-Ups 800/640m Row 8 back-rack walking lunge (135/95) (each) 600/480m Row 8 front-rack walking lunge (135/95) (each) 400/320m Row overhead walking lunge (135/95) (each) 200/160m Row Individual Option: For time: 500/400m Row 25 Handstand Push-Ups 400/320m Row 8 back-rack walking lunge (135/95) (each) 300/240m Row 8 front-rack walking lunge (135/95) (each) 200/120m Row 8 overhead walking lunge (135/95) (each) 100/80m Row Target time: 22-24 minutes Time cap: 30 minutes Cooldown Warm-up (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal Pose[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4) [Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME) [Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)Read more