CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 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) Saint Patrick Freedom (RX+) For time, partition any way: 1600m Run or 4000m Bike 80 Toes to Bar Independence (RX) 1200m Run or 3000m Bike 60 Toes to Bar Liberty 1000m Run or 2500m Bike 80 Hanging Knee Raises Target time: 13-15 minutes Time cap: 18 minutes Choose the run distances to act as a recovery for Toes to Bar. Pace accordingly so you don’t front or backload one movement too much. Mobility (Checkmark) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 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!* Shoulder Press 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!* Push Press 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) Ireland Freedom (RX+) 5 rounds: 200/175m Row or 200m Run 10 Burpee over Rower/Line 15 Wall Balls (30/20) Independence (RX) 5 rounds: 175/150m Row or 200m Run 8 Burpee over Rower/Line 15 Wall Balls (20/14) Liberty 5 rounds: 150/125m Row or 150m Run 10 Up Downs 15 Wall Ball Thrusters (light) Target...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 (Time) BikeErg Lactate Threshold 4000m at Easy 3500m at Easy/Moderate 2500m at Moderate -Rest 2 Min- 2000m at Moderate *No additional rest between reps. Workout Two (Time) Max Freedom (RX’d) 8 rounds 15 Kettlebell Swings (53/35) 45 Unbroken Single Unders (KG conv: 24/16) Independence 8 rounds 15 Kettlebell Swings (35/25) 30 Unbroken Single Unders (KG conv: 16/11) Liberty 8 rounds 10 Russian Kettlebell Swings (light) 30 Single UndersRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner Workout (Time) Sebastian + Flounder Freedom (RX+) 16Rounds 1 Rope Climb (Or 3 Strict Pull Ups) 2 Wall Walks 10/8 Calorie Bike Independence (RX) 16Rounds 1 Rope Climb 1 Wall Walk 10/8 Calorie Bike Liberty 16Rounds 3 Zombie Rope CLimbs 3 Inch Worms 8/6 Calorie Bike Target time: 17-19 minutes Time cap: 25 minutes Alternate movements through the workout. Establish your pace in the first two rounds and do your best to maintain. Aim for 60-75 second rounds. Just settle in and do the work, it’s Saturday. Optional Accessory (Checkmark) Mayhem Mini-Pump – Arms and Shoulders 4 rounds: 10 Standing Alternating Double DB Shoulder Press (each side) @ moderate weight 10 Bent Over Lateral Raises @ moderate weight 10 Standing KB Crush Grip Bicep Curl @ maintain quality 10 Tricep Dips @ moderate weight *Rest 3 minutes b/t rounds Coodown/Mobility (No...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch Every 90 Seconds (12:00) 5 Power Snatch – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout (Checkmark) Ursula Freedom (RX+) Every Minute (20:00) Minute 1 – 50 Double Unders Minute 2 – 3 Squat Snatch (135/95) Minute 3 – 150m Run Minute 4 – 15 GHD’s (Or Stick Sit Ups) Independence (RX) Every Minute (20:00) Minute 1 – 35 Double Unders Minute 2 – 3 Squat Snatch or Power Snatch (115/80) Minute 3 – 100m Run Minute 4 – 12 Stick Sit Ups Liberty Every Minute (20:00) Minute 1 – 50 Single Unders Minute 2 – 6 Alternating Dumbbell Snatch (light) Minute 3 – 100m Run Minute 4 – 15 Sit Ups Target time each minute: Sub 30 seconds Time cap each minute: 45 seconds Be ready to have an elevated heart rate...Read more