CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch 10×3 Squat Snatch x 3 sets @65-75% of 1RM Snatch * Rest 90 seconds between sets * Power Snatch 10×3 Squat Snatch x 3 sets @65-75% of 1RM Snatch * Rest 90 seconds between sets * Workout (Time) 1 John 4:9-10 Freedom (RX+) 3 Rounds 30 Dumbbell Front Squats (35s/25s) 20 Toes to Bar 10 Burpees over Dumbbell Independence (RX) 3 Rounds 30 Dumbbell Front Squats (25s/15s) 15 Toes to Bar 10 Burpees over Dumbbell Liberty 3 Rounds 30 Single Dumbbell Front Squats (light) 20 Hanging Knee raises or Sit Ups 10 Up Downs Target time: 9-11 minutes Time cap: 14 minutes Don’t sell out the squats to crush your toes to bar. The rest should be more during movements than between. 3-4 minute rounds is the goal! Mobility (Checkmark) 1 min couch stretch (each side) 1 min pigeon pose...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (6×2, Last 2 sets at 70%) 6×2, Last 2 Sets at 70% * Rest 2 minutesbetween sets * Workout (Time) Romans 5:8 Freedom (RX+) 5 sets 30/24 Calorie Bike or 400m Run 50 Double Unders 4 Deadlifts (185/275) Rest 1 min between sets Independence (RX) 5 sets 24/20 Cal Bike or 300m Run 35 Double Unders 4 Deadlifts (155/225) Rest 1 min between sets Liberty 5 sets 16/12 Cal Bike or 200m Run 50 Single Unders 4 Deadlifts Rest 1 min between sets Target time each set: 2:45-3:30 Time cap each set: 4 minutes Steady pacing across sets. Try to match the pace from Round 1 throughout. Take a deep breath and brace before the deadlifts. It’s some bigger weight! Mobility (Checkmark) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Tricep lacrosse ball...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 4x (1 Min at RPE5 (or 75 RPM), 1 Min at RPE9 (or 100 RPM) 3 Min at RPE3 (or 75-80 RPM) 2 Min at RPE5 (or 85 RPM) 2 Min at RPE7 (or 85-95 RPM) 2 Min at RPE8 (or 95 RPM) 2 Min at RPE9 (or 95-100 RPM) 2 Min at RPE1-2 (Any RPM) 6x (30 Sec at RPE10 (or 110+ RPM), 60 Sec at RPE1) Total: 30 Min Workout Two (Time) M.O.D.O.C.K Freedom (RX’d) 5-4-3-2-1 Rope Climbs 15/12 Calorie Assault Bike (Or 12/10 Calorie Echo Bike) after each set of rope climbs. Independence 4-3-2-1-1 Rope Climbs 12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike) after each set of rope climbs. Liberty 10-8-6-4-2 Zombie Rope Climbs 10/8...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) Ant-Man & Wasp Freedom (RX+) Teams of 2 (1:1) 10 Rounds (each) 3 Wall Walks 9 Front Squats (95/65) 12/10 Calorie Assault Bike Independence Teams of 2 (1:1) 10 Rounds (each) 2 Wall Walks 9 Front Squats (75/55) 10/8 Calorie Assault Bike Liberty Teams of 2 (1:1) 10 Rounds (each) 3 Inch Worms 9 Dumbbell Front Squats (light) 10/8 Calorie Bike Erg Target Time: 22-25minutes Time Cap: 30minutes Pacing is steady and accelerating as we move along. One partner finishes one full round before the next partner starts. Keep transitions short and get your Saturday sweat! Mobility (No Measure) 1 min lacrosse ball pec smash (each side) 1 min overhead elbow grab tricep stretch (each side) 1 min tricep lacrosse ball smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 6×5, Last 2 Sets at 60% Front Squat 6×5, Last 2 Sets at 60% Overhead Squat 6×5, Last 2 Sets at 60% Workout (Time) Veb Freedom (RX+) 21-15-9 Deadlifts (135/95) 42-30-18 Push Ups -Rest 5:00- 21-15-9 Power Cleans (135/95) Deficit Push Ups (4in/2in) Independence (RX) 21-15-9 Deadlifts (115/80) 42-30-18 Push Ups -Rest 5:00- 21-15-9 Power Cleans (115/80) Deficit Push Ups (2in/1in) Liberty 21-15-9 Dumbbell Deadlifts (light) Bar Push Ups -Rest 5:00- 21-15-9 D-Ball Slams (light) 15-12-9 Push Ups Target time each set: 7-8 Minutes Time cap each set: 10 minutes Break up sets early to prevent fatigue to the lower back and chest. This workout is about integrity over time. Practice virtuousity with movement, especially push ups. If in doubt, chest to floor or abmat. Mobility (No Measure) 1 min couch stretch (each side) 1 min pigeon pose (each...Read more