CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 5-4-3-2-2-1-1, Last 2 Sets at 80% * Complete a set on the 2 minutes * Workout (AMRAP – Rounds and Reps) King Triton Freedom (RX+) 18:00 Amrap Teams of 2 (1:1) 14/11 Calorie Row 14 Box JumpOvers (24/20) Independence (RX) 18:00 Amrap Teams of 2 12/10 Calorie Row 12 Box Jump/Step Overs (24/20) Liberty 18:00 Amrap Teams of 2 10/8 Calorie Row 10 Box Step Ups (20/16) Target number of Rounds (each): 8+ rounds Minimum number of Rounds (each) before scaling: 6 Alternate rounds between partners. This is all about the transition off the rower and to the box. Transition quick. The aim of today’s workout is 60-75 seconds per round. Mobility (No Measure) 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 Back Squat 5-4-3-2-2-1-1, Last 2 Sets at 80% * Complete a set on the 2 minutes * Front Squat 5-4-3-2-2-1-1, Last 2 Sets at 80% * Complete a set on the 2 minutes * Workout (Time) Ariel + Prince Eric Freedom (RX+) 30/24 Calorie Bike or 400m Run 20 Toes to Bar 15 Overhead Squats (95/65) 20 Bar Facing Burpees 15 Overhead Squats (95/65) 20 Toes to Bar 30/24 Calorie Bike or 400m Run Independence (RX) 24/18 Calorie Bike or 300m Run 15 Toes to Bar 15 Overhead Squats or Front Squats (75/55) 20 Burpees over Bar 15 Overhead Squats or Front Squats (75/55) 15 Toes to Bar 24/18 Calorie Bike or 300m Run Liberty 20/16 Calorie Bike or 200m Run 20 Hanging Knee Raises 15 Dumbbell Front Squats (light) 20 Up Down 15 Dumbbell Front Squats (light) 20 Hanging Knee...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift 5-4-3-2-2-1-1, Last 2 Sets at 80% * Complete a set on the 2 minutes * Workout (Time) Under The Sea Freedom (RX+) 5 sets 10 Dumbbell Box Step Ups (50s/35s)(24/20) 20 Push Ups -rest 0:30 between sets- Independence (RX) 5 sets 10 Dumbbell Box Step Ups (35s/25s)(24/20) 15 Push Ups -rest 0:30 between sets- Liberty 5 sets 10 Single Dumbbell Box Step Ups (light)(20/16) 15 Bar Push Ups -rest 0:30 between sets- Target time each set: 1:10-1:30 Time cap each set: 2 minutes Choose a weight for step ups that can be done unbroken. Break the push ups into smaller, manageable sets. The rest is short, so expect chest fatigue to catch up early. Mobility (Checkmark) 1 min seal pose 1 min bicep stretch on wall 1 min tricep lacrosse ball smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean + Push Jerk Every 90 Seconds (12:00) 5 Power Clean and Push Jerks – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout (Time) The Little Mermaid Freedom (RX+) Run 400m -into- 5 Rounds 5 Strict Pull Ups 5 Strict HSPU 15 Abmat Situps -into- Run 400m Independence (RX) Run 400m -into- 5 Rounds 5 Pull Ups 5 HSPU 15 Abmat Situps -into- Run 400m Liberty Run 200m -into- 5 Rounds 5 Ring Rows 5 Push Ups 10 Abmat Situps -into- Run 200m Target time: 8-10 minutes Time cap: 15 minutes Moderately High to High pace on the run into steady pacing through the 5 rounds inside. If you need to break any of the movements, consider scaling down. The stimulus calls to be unbroken. Mobility (Checkmark) 1 min Barbell Quad Smash (each side)...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) Ski/Row and Bike Workouts 2x (600m Row or Ski at RPE5, 1 Min Rest) -Rest 2 Min- 3x (90 Sec Echo Bike at RPE8, 1 Min Rest) -Rest 2 Min- 2x (500m Row or Ski at RPE7, 1 Min Rest) -Rest 2 Min- 3x (1 Min Echo Bike at RPE9, 1 Min Rest) Workout Two (Time) Sugar Cookie Freedom (RX’d) 800m Farmer Carry (35s/25s) -Every 1:00 (including 0:00) perform 5 Burpees- (KG conv: 15s/10s) Independence 800m Farmer Carry (25s/15s) -Every 1:00 (including 0:00) perform 4 Burpees- (KG conv: 10s/7.5s) Liberty 400m Farmer Carry (light) -Every 1:00 (including 0:00) perform 5 Up Downs-Read more