CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean + Push Jerk Power Clean + Push Jerk 10x(2+2) 2 Power Clean and 2 Push Jerks – Use lightweight that can be cycled smoothly – *Complete a set on 1:30 intervals Workout (Checkmark) Lord Farquaad Freedom (RX+) Every Minute (14:00) Even Minute: 15/12 Calorie Assault Bike Odd Minute: 15 Wall Balls (20/14) Independence (RX) Every Minute (14:00) Even Minute: 12/10 Calorie Assault Bike Odd Minute: 15 Wall Balls (14/10) Liberty Every Minute (14:00) Even Minute: 12/10 Calorie Bike Erg Odd Minute: 12 Wall Balls Thrusters (light) Target time each set: Sub 40 seconds Time cap each set: 50 seconds Moderate to high, REPEATABLE, intensity. It’s leg intensive, so be honest with yourself when selecting which track to follow. Mix and match bike/wallballs if necessary. Mobility (Checkmark) 1 min couch stretch (each side) 1 min pigeon pose (each side) 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 8×2, Last 3 Sets at 85% * Complete a set on the 2 minutes Shoulder Press 8×2, Last 3 Sets at 85% * Complete a set on the 2 minutes Push Press 8×2, Last 3 Sets at 85% * Complete a set on the 2 minutes Workout (AMRAP – Reps) Princess Fiona Freedom (RX+) 12:00 Amrap 3-6-9-12-15-18. . . Double Dumbbell Cleans (50s/35s) Toes to Bar Burpee Over Dumbbell Independence (RX) 12:00 Amrap 3-6-9-12-15-18 Double Dumbbell Cleans (35s/25s) Knees to Elbows Burpee Over Dumbbell Liberty 12:00 Amrap 3-6-9-12-15-18 Hang Dumbbell Cleans (light) Abmat Sit Ups Up Down + Jump Over Dumbbell Target Round: Round of 15 Toes to Bar (135reps) Minimum Round before scaling: The Round of 12 Burpee over Dumbbell (90 reps) Manage your sets early for the larger ranges down the road. Grip heavy with dumbbells and...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8×2, Last 3 Sets at 85% * Complete a set on the 2 minutes Front Squat 8×2, Last 3 Sets at 85% * Complete a set on the 2 minutes Workout (Time) Shrek Freedom (RX+) 1000/800m Row 50 Push ups 200 Double Unders 50 Push ups 1000/800m Row Independence (RX) 800/650m Row 35 Push ups 150 Double Unders 35 Push ups 800/650m Row Liberty 500/400m Row 30 Bar Push ups 150 Single Unders 30 Bar Push ups 500/400m Row Target time: 12-14 minutes Time cap each set: 18 minutes Stay relaxed on the rower and with the jump rope. Break up the push ups and double unders in to manageable sets. Steady pacing throughout. Find an intensity you feel comfortable with and hold it. Mobility (Checkmark) 1 min lacrosse ball pec smash (each side) 1 min overhead elbow grab...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 (Distance) “BikeErg Lactate Intervals” 2 Sets 6 Min at RPE4, 1000m at RPE3 -Rest 1 Min- 4 Min at RPE5, 1000m at RPE3 -Rest 1 Min- 2 Min at RPE6, 1000m at RPE3 *Rest 1 Min between sets. Workout Two (5 Rounds for time) Corn Dog Freedom (RX’d) 21-15-9 Double Kettlebell Clean and Jerks (35s/25s) 4-3-2 Rope Climbs (Or 12-9-6 Burpee Pull Ups) (KG conv: 16s/11s) Independence 21-15-9 Double Kettlebell Clean and Jerks (25s/15s) 3-2-1 Rope Climbs (Or 9-6-3 Burpee Pull Ups) (KG conv: 11s/7s) Liberty 21-15-9 Dumbbell Clean and Jerks (light) 4-3-2 Zombie Rope Climb (Or 12-9-6 Up Down + Jumping Pull Up)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (AMRAP – Reps) Giant Pretzel Freedom (RX+) 3-person Team 5 Rounds 1 min Max Calorie Bike 1 min Max Calorie Row 1 min Max Plate to Overheads (45/35) *All athletes working at the same time Independence (RX) 3-person Team 5 Rounds 1 min Max Calorie Bike 1 min Max Calorie Row 1 min Max Plate to Overheads (35/25) *All athletes working at the same time Liberty 3-person Team 5 Rounds 45-second Max Calorie Bike 45-second Max Calorie Row 45-second Plate to Overheads (25/15) (15-second transition between stations) Target number of Calories: Bike: 300/240+ Ski: 275/230+ Row: 275/230+ Minimum number of Calories before scaling: Bike: 240/180 Ski: 225/170+ Row: 225/170+ This workout is all about recovery from Friday. Dial in your intensity based on how you’re feeling today. Start to transition at the 55 second mark and don’t reset your monitors. We’ll...Read more