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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press (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% Gymnastics Max Height Box Jump (Distance) Max Height Box JumpBox Jump: Max Height 3 High Box Jumps x 5 sets *4-6″ below max height for 1 rep WOD Metcon (Time) “Tex-Mex” Freedom (RX+) 4 sets: 20 Line Facing Burpees 3/2 Rope Climbs (Or 15/12 Strict Pull-ups) -rest 1:1 between sets (3:00 max rest)- Independence (RX) 4 sets: 16 Line Facing Burpees 2/1 Rope Climbs (Or 12/10 Strict Pull-ups) -rest 1:1 between sets (3:00 max rest)- Liberty (Scaled) 4 sets: 15 Up Downs 12 Jumping Pull-ups -rest 1:1 between sets- (3:00 max rest) **Target Score** Target time each set: 2:00-2:30 Time cap...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* Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 30 sec Ski Erg 2 Zombie Climbs or 1 max height Rope Pull 5 Bench Press (empty bar – slow and controlled) 4 World’s Greatest Stretch (each side) 2. Strength Prep Athletes will be working back and forth bench press and box jumps. Athletes will build on bench press across 5 sets, ending at 85% for 1 rep. Athletes should be sure to use a spotter for all sets. Cue athletes to load the shoulders down and into the bench and drive the feet into the floor. Shoulders and hips should maintain contact with the bench across all reps. Athletes will perform 3 box jumps at a challenging height between bench sets and are welcome to build in...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 Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 30 sec Assault Bike 5 alt. V-ups (each side) 5 Knees to Elbows 5 1¼ Squats (empty bar) 2. Strength Prep Athletes will be working back and forth between front squats and weighted pull-ups. For “In the Hole” Front Squats, athletes will use spotter arms or jerk blocks to set up the starting position of the bar to the lowest height they can squat to. To start the rep, athletes will pull themselves under the bar and create tension, standing with the bar. They will then perform one additional front squat and lower the bar back to the starting position. For strict weighted pull-ups, athletes will use 70% of the load they established on their heavy single-weight pull-ups....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength In The Hole Front Squat + Front Squat (5×2) 1 In the Hole Front Squat + 1 Front Squat x 5 sets @ 75% of 1RM * Rest as needed between sets * Gymnastics Strict Weighted Chin up (5×2 @70% of 1RM) Weighted Strict Chin Up (Supinated) 2 Strict Weighted Chin-ups x 5 sets @70% of 1RM * Rest as needed between sets * WOD Metcon (Time) “Everything’s bigger in Texas” Freedom (RX+) 2:00 AMRAP: 15 Toes to Bar 12/10 Calorie Assault bike (Or 10/8 Calorie Echo Bike) Max Power Snatch (95/65) -rest 2:00 between sets- *Continue until 50 Power Snatches are completed. 5 Rounds: 20 minute time cap (includes rest time) Independence (RX) 2:00 AMRAP: 12 Toes to Bar 10/8 Calorie Assault bike (Or 9/7 Calorie Echo Bike) Max Snatches 75/55 -rest 2 min between sets- Liberty (Scaled) 2:00 AMRAP:...Read more