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 (Time) BikeErg Lactate Threshold 4000m 4 Min at Easy 3000m 3 Min at Easy 2000m 2 Min at Easy 1000m 1 Min at Easy Alternate interval speed between 400m Fast & 400m Easy. Finish each interval w/200m Sprint. Workout Two (Time) Charms Freedom (RX’d) 3 rounds 75 Double Unders 25 GHDs (Or V-Ups) Independence 3 rounds 60 Double Unders 20 GHDs + 6in Riser (Or V-Ups) Liberty 3 rounds 75 Single Unders 25 Sit UpsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunSplit up however you would like. Run on a 10:00 clock Workout (2 Rounds for time) Shamrock Freedom (RX+) 42-30-18 Deadlift (255/175) Bench Press (155/105) -Rest 5:00- 42-30-18 Deadlift (205/135) Bench Press (135/95) Independence (RX) 42-30-18 Deadlift (225/155) Bench Press (135/95) -Rest 5:00- 42-30-18 Deadlift (185/125) Bench Press (115/80) Liberty 2 sets 21-15-9 Kettlebell Sumo Deadlift (moderate) Dumbbell Bench Press (Light/moderate) -Rest 5:00 between sets- Target time: Workout 1: 6-8 minutes Workout 2: 6-8 minutes Time cap: 10 minutes each set Option 1: Gymnastics Skill Work (Checkmark) Ring Muscle Ups: Week 1 – Day 2 We have two stations today. STATION 1 – Ring Stability: 4 ROUNDS of 30 seconds of Work / 30 seconds of Rest * Work as much as possible within the allotted time frame but STRESS Quality over Quantity Advanced: 30 seconds...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch Every 90 Seconds (12:00) 3 Power Snatch – Use lightweight that can be cycled smoothly for 3Touch and Go reps Workout (AMRAP – Rounds and Reps) Green Eggs and Ham Freedom (RX+) 16:00 AMRAP 30/24 Calorie Bike or 400m Run 20 Thrusters (45/35) 10 Strict Pull-Ups Independence (RX) 16:00 AMRAP 25/20 Calorie Bike or 300m Run 20 Thrusters (35/25) 8 Strict Pull-Ups Liberty 16:00 AMRAP 20/15 Calorie Bike or 200m Run 10 Dumbbell Thrusters (light) 5 Jumping Pull-Ups or Ring Rows Target number of Rounds: 4+ rounds Minimum number of Rounds before scaling: 3 Today is a move and be happy kind of day. Take on the workout at your pace. Try it with a high intensity bike, unbroken thrusters, or challenge your kip/butterfuly pull ups. Mobility (No Measure) 1 min lying 90/90 hip stretch (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean Every 90 Seconds (12:00) 3 Power Cleans – Use lightweight that can be cycled smoothly for 3Touch and Go reps Workout (Time) Kiss Me I’m Irish Freedom (RX+) For Time: 40-30-20-10 Box Jump Overs (24/20) 20-15-10-5 Stick Sit Ups (Or GHD Sit Ups) Independence (RX) For Time: 40-30-20-10 Box Jump Overs (20/16) 15-12-9-6 Stick Sit Ups Liberty For Time: 20-15-10-5 Low Box Jumps Sit Ups (Or GHD Sit Ups) Target time: 6-8 minutes Time cap: 12 minutess Box Jump/Step Overs are high intensity. Let the heart rate come back down during sit ups. Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat Build to a Heavy 1 RM, 2 RM, 3 RM. * On a 2:15 Clock * * Newer Athletes build to a heavy triple. Not a max!* Front Squat Build to a Heavy 1 RM, 2 RM, 3 RM. * On a 2:15 Clock * * Newer Athletes build to a heavy triple. Not a max!* Workout (Time) Emerald Isle Freedom (RX+) 21-15-9 Double Dumbbell Clean and Jerks (50s/35s) 16 Double Dumbbell Front Rack Lunge (50s/35s) Independence (RX) 21-15-9 Double Dumbbell Clean and Jerks (35s/25s) 16 Double Dumbbell Front Rack Lunge (35s/25s) Liberty 20-16-10 Alternating Dumbbell Clean and Jerks (light) 50ft Single Dumbbell Front Rack Walking Lunge (light) Target time: 5-7 minutes Time cap: 10 minutes Steady workout with a decent amount of weight. Be prepared for the heart rate to spike and breathing to be difficult. Break the...Read more