CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean Build to a Heavy Single over 8 Rounds * Rest 90 seconds between sets * Power Clean Build to a Heavy Single over 8 Rounds * Rest 90 seconds between sets * Workout (AMRAP – Reps) Kang the Conqueror Freedom (RX+) 15:00 AMRAP: 5-4-3-2-1 Strict Pull Up (overhand grip) Dumbbell Step Over (50s/35s to 20”) Independence (RX) 15 minute AMRAP: 5-4-3-2-1 Strict Pull Up (use minimal band or box assistance if needed) Dumbbell Box Step Over (35s/25s to 20”/16”) Liberty 15 minute AMRAP: 5-4-3-2-1 Ring Row Single Dumbbell Box Step Over (Light to 20”) Target Reps: 120+ (4+ times through the 5-4-3-2-1- rep scheme) Minimum Reps before scaling: 90 (3 times through the 5-4-3-2-1- rep scheme) This is a grip workout. Keep pull up sets short and quick. Dumbbells can rest anywhere for box step overs. Mobility (Checkmark) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift – 6×5, Last 2 Sets at 60% * Rest two minutesbetween sets * Workout (Time) Cassie Lang Freedom (RX+) 3 sets: 21-15-9* or 200m-150m-100m Run Calorie Row 42-30-18 Double Unders -Rest 3 minutes between sets- *Women’s calories: 18-12-8 Independence (RX) 3 sets: 16-12-8*or 200m-150m-100m Run Calorie Row 32-24-16 Double Unders -Rest 3 minutes between sets- *Women’s calories: 14-10-6 Liberty 3 sets: 12-10-8 (10-8-6) Calorie Rowor 150m-100m-50m Run 36-30-24 SingleUnders -Rest 3 minutes between sets- Target time each set: 3:30-4:30 Time cap each set: 5 minutes This is a moderate to high intensity workout. Try to find the line between pushing hard, but having the composure for jump rope. Unbroken Doubles or singles are the goal. Skills and Drills (Checkmark) Week 3: Ring Muscle-up Progression Advance: 5 sets: 8-10 False Grip Ring Rows (inverted) – rest 1 minute between sets –...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch Build to a Heavy Single over 8 Rounds * Rest 90 seconds between sets * Power Snatch Build to a Heavy Single over 8 Rounds * Rest 90 seconds between sets * Workout (AMRAP – Rounds and Reps) Quantumania Freedom (RX+) 14:00 AMRAP 4 Burpees to 12-inch target 6 Alternating Dumbbell Snatch (55/40) 8 Wall Balls (20/14) Independence (RX) 14:00 AMRAP 4 Burpees to 6 inch target 6 Alternating Dumbbell Snatch (35/25) 8 Wall Balls (14/10) Liberty 14:00 AMRAP 4 Up Downs 6 Alternating Dumbbell Cleans (light) 8 Wall Ball Thrusters (light) Target number of Rounds: 10+ Rounds Minimum number of Rounds before scaling: 7 Rounds Establish your pace in the first 1-2 Rounds. This workout is all about the transitions. Keep them short as the rounds go on. It’s a burner, find your happy place and stay there. Mobility...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 (5 Rounds for time) BikeErg Lactate Threshold 5 Sets 1000m at Easy 750m at Moderate 500m at Fast 250m at Sprint (Standing @D8-10) *Rest 2 Min between sets. Workout Two (Time) Cayenne Freedom (RX’d) 21-18-15-12-9-6 Calorie Bike Erg or Ski Erg Burpees (Women Calories: 16-14-12-10-8-4) Independence 16-14-12-10-8-4 Calorie Bike Erg or Ski Erg Burpees (Women Calories: 14-12-10-8-6-4) Liberty 6 rounds 10/8 Calorie Bike Erg or Ski Erg 8 Up DownsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Mobility (No Measure) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side) Mayhem for Freedom (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 24Minutes 20 Toes to bar 40 thrusters (45/35) 100 double unders Independence (RX) AMRAP 24Minutes 15 Toes to bar (OR 20 Knees to Elbows) 40 Thrusters (35/25) 75 Double Unders Liberty AMRAP 24Minutes 20 Sit Ups 30 Dumbbell Thrusters (light) 100 Single unders Target Rounds: 6+ Minimum Rounds before Scaling: 4 Alternate as needed with your partner. Two choices for this workout: end the week with a nice easy cooldown WOD or make sure your affairs are in order and push this one hard.Read more