CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean 10×1, Last 3 Sets x 1 Power Clean @85-90% of 1RM Clean * Rest 90 seconds between sets * Clean 10×1, Last 3 Sets x 1 Power Clean @85-90% of 1RM Clean * Rest 90 seconds between sets * Workout Workout (Time) Dollywood Freedom (RX+) Every 4:00 (4 sets) 25 Wall Balls (20/14) 50 Double Unders 4 Wall Walks Independence (RX) Every 4:00 (4 sets) 25 Wall Balls (14/10) 35 Double Unders 3 Wall Walks Liberty Every 4:00 (4 sets) 20 Wall Ball Thrusters (light) 50 Single Unders 4 Inch Worms Target time each set: 1:50-2:15 Time cap each set: 3:00 This is meant to be a higher intensity workout. Aim for 90 seconds of rest or more per round. This workout is make it or break it on transitions. Get from one movement to the next. Wall walks...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Workout Back Squat 6×6 Pause Squats, reps should be light, one second pause in the bottom, speed on the way up. Front Squat 6×6 Pause Squats, reps should be light, one second pause in the bottom, speed on the way up. Overhead Squat 6×6 Pause Squats, reps should be light, one second pause in the bottom, get comfortable in the bottom. Partner Workout (Time) Great Smoky Mountains Freedom (RX+) 5 sets: 20/16 Calorie Bike or 300m Run -rest 1/1- 15/12 Calorie Bike or 200m Run -rest 1/1- 10/8 Calorie Bike or 100m Run -rest 1:00- Independence (RX) 5 sets: 16/13 Calorie Bike or 200m Run -rest 1/1- 12/10 Calorie Bike or 150m Run -rest 1/1- 8/7 Calorie Bike or 100m Run -rest 1:00- Liberty 5 sets: 12/10 Calorie Bike or 150m Run -rest 1/1- 10/8 Calorie Bike or 150m Run -rest...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch 3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch * Rest 90 seconds between sets Power Snatch 3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch * Rest 90 seconds between sets Workout Diane Bailey (Time) Freedom (RX’d) 21-15-9 Deadlift (275/185) Strict Handstand Push Ups (KG conv: 125/83)This is an official Mayhem Benchmark workout, so get after it! Freedom (RX+) 21-15-9 Deadlift (275/185) Strict Handstand Push Ups Target time: 5-7 minutes Time cap: 10 minutes Moderate to fast pacing throughout. Strategically break up the handstand push ups to avoid fatigue. Be smart EARLY! Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups Scaled Diane (Time) 21-15-9 Deadlifts, Up to 155#/225# Box Push-Ups Mobility Mobility (Checkmark) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (AMRAP – Reps) Tennessee Freedom (RX+) 12 min AMRAP 200m Run 10 Strict Pull-Up -Rest 2 Min- 12 min AMRAP 200m Run 20 Push-Up -Rest 2 Min- 12 min AMRAP 200m Run 30 Air Squat *Scoring: the 200m run is worth 4 reps. Every 50m run is a rep. – 2 options – #1 at bodyweight #2 with 20lb/14lb Vest (advanced) Independence (RX) 12 min AMRAP 200m Run 7 Strict Pull-Up -Rest 2 Min- 12 min AMRAP 200m Run 15 Push-Up -Rest 2 Min- 12 min AMRAP 200m Run 25 Air Squat Liberty 12 min AMRAP 200m Row 10 Body or Ring Rows -Rest 2 Min- 12 min AMRAP 200m Row 20 Bar Push Ups -Rest 2 Min- 12 min AMRAP 200m Row 20 Squats (to a box or ball) Target number of Round each set: 5-7 rounds Minimum number...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) BikeErg Lactate Threshold 2 Min at RPE3 (or 75 RPM), 1 Min at RPE7 (or 85-95 RPM), 30 Sec at RPE1-2 1 Min at RPE7 (or 95 RPM), 30 Sec at RPE1-2 1 Min at RPE7 (or 95-100 RPM), 30 Sec at RPE1-2 1 Min at RPE7 (or 95 RPM), 30 Sec at RPE1-2 1 Min at RPE7 (or 85-95 RPM) 2 Min at RPE1-2 (Any RPM) 4 Sets 3 Min at RPE3 (or 80 RPM) 45 Sec at RPE8 (or 100-110 RPM) 1 Min at RPE5 (or 80-90 RPM) *No rest between sets. Total: 30 Min Workout Two (Checkmark) Shark Freedom (RX’d) Every minute (10:00) 200/175m Row -Rest 1:00- Every minute (10:00) 6 Clean and Jerks (115/80) (KG conv: 52/36) Independence Every...Read more