CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1 min row (easy pace) 30-sec single/double unders 5 deadbugs (each side) 10 Double Dumbbell Front Squats (light) 2. Workout Prep 2 sets: (with partner) 100m Row (each) 10 Double Unders (each) 5 Synchro Dumbbell Front Squats Workout Metcon (Time) “Howdy Partner” Partner Throwdown Friday Freedom (RX’d): 1000/850m row (split) 100 double unders (each, at the same time) 50 Synchro Dumbbell Front Squats (50s/35s) 100 double unders (each, at the same time) 1000/850m row (split) Individual Option: 500/450m row 100 double unders 50 Dumbbell Front Squats (50s/35s) 100 double unders 500/450m row Independence: 1000/850m row (split) 75 double unders (each, at the same time) 50 Synchro Dumbbell Front Squats (35s/25s) 75 double unders (each, at the same time) 1000/850m row (split) Liberty: 800/700m row (split) 100...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) “Howdy Partner” Partner Throwdown Friday Freedom (RX+): 800m run (split) 100 double unders (each, at the same time) 50 Synchro Dumbbell Front Squats (50s/35s) 100 double unders (each, at the same time) 800m run (split) Individual Option: 400m run 100 double unders 50 Dumbbell Front Squats (50s/35s) 100 double unders 400m run Independence (RX): 800m run (split) 75 double unders (each, at the same time) 50 Synchro Dumbbell Front Squats (35s/25s) 75 double unders (each, at the same time) 800m run (split) Liberty (Scaled): 600m run (split) 100 single unders (each, at the same time) 50 Synchro Dumbbell Front Squats (30s/20s) 100 single unders (each, at the same time) 600m run (split) **Target Score** Target time: 14-16 minutes Time cap: 20 minutes Cooldown Warm-up (No Measure) 1 min foam Roll Quads 1 min foot smash with Lacrosse ball...Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 50m Jog 3 Inch Worms + 6 Pike Push-ups 3 Deadlifts (empty bar) 10 Alternating Box Step-ups 2. Strength Prep Athletes will be working back and forth between deadlifts and strict handstand push-ups. Athletes will build on deadlift across 5 sets, ending at 85% for 1 rep. For strict deficit HSPU, athletes should choose a deficit that works for their ability (4″/2″ being the suggested deficit). If athletes cannot perform strict deficit, they should modify to strict HSPU, kipping HSPU, or double DB shoulder to overhead (increase reps if working with DBs) 3. Workout Prep 3 sets: 50m Run 2 Box Jumps 2 Power Cleans (build across sets) Strength Deadlift (1×1 @85%) Build to a single rep at 85% across 5 sets...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (1×1 @85%) 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: 5 reps Set 4: 3 reps Set 5: 1 rep @ 85% * Rest as needed between sets * Gymnastics Strict Handstand Push up (5 Sets at 50% reps of Max Reps) 5 Sets: 50% reps of Max Unbroken Reps (SHSPU) -Record your total reps- Scaling Options: Strict Handstand Push-ups (+Abmats) Kipping Handstand Push-ups (+Abmats) Handstand Push-ups (box) Pike Push-ups Push-ups Dumbbell Shoulder Press Workout Metcon (AMRAP – Rounds and Reps) “Lone Star State” Freedom (RX+): 16 min AMRAP 200m Run 10 Box Jump Overs (24/20) 4 Power Cleans (185/125) Independence (RX): 16 min AMRAP 200m Run 10 Box Jump Overs (20/16) 4 Power Cleans (155/105) Liberty (Scaled): 16 min AMRAP 400m/350m Bike Erg...Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 8 min AMRAP: 30 sec Ski Erg 5 GHD’s to parallel (focus on leg extension) 5 Wallballs (focus on breathing and arm cycling) 2. Workout Prep 1 set: 20 sec Ski (workout pace) 5 GHD’s 5 Wall Balls Workout Metcon (Time) “Bluebonnets” Freedom (RX’d) For time: 20/16 Calorie Ski Erg 20 GHD Sit-ups (Or 20 V-ups) 10-20-30-40-50 Wall Balls (20/14) Independence 16/13 Calorie Ski Erg 15 GHD Sit-ups (+ 6in Riser) (Or 16 V-ups) 10-20-30-40-50 Wall Balls (14/10) Liberty 15/12 Calorie Row 15 Abmat Sit-ups 5-10-15-20-25 Wall Balls Thrusters (light) **Target Score** Target time each set: 18-20 minutes Time cap each set: 25 minutes Cooldown Warm-up (No Measure) 1 min couch stretch (each side) 1 min twisted cross (each side) 30 sec bicep stretch...Read more