CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Clean 3 Power Clean – Use lightweight that can be cycled smoothly for 3 Touch and Go reps * Complete a set every 90 seconds * Workout (Time) Shortbread Freedom (RX+) 4 rounds 400m Run 12 Pull Ups 10 Hang Power Cleans (135/95) Independence (RX) 4 rounds 300m Run 12 Jumping Pull Ups 10 Hang Power Cleans (115/85) Liberty 4 rounds 200m Run 12 Bar Rows 10 Hang Power Cleans (Light) Target time: 9-11minutes Time cap: 15minutes Choose a weight and pull up scale where you can go unbroken. This workout is mind over matter. Find your tempo and hold it. If you really want a challenge, push the run. 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 Bench Press 2 Bench Press x 8 sets, Last 3@ 90% * Complete a set on the 2 minutes * Shoulder Press 2 Shoulder Press x 8 sets, Last 3@ 90% * Complete a set on the 2 minutes * Push Press 2 Push Press x 8 sets, Last 3@ 90% * Complete a set on the 2 minutes * Workout (Time) Snickerdoodle Freedom (RX+) 2 sets 27-21-15 (21-16-12 for women) Calorie Row or 400m-300m-200m Run Push-Ups -Rest 5:00 between sets.- (the female reps apply only to the calories) Independence (RX) 2 sets 24-18-12 (18-14-10 for women) Calorie Row or 400m-300m-200m Run Push-Ups -Rest 5:00 between sets- Liberty 2 sets 21-15-9 (16-12-8 for women) Calorie Row or 300m-200m-100m Run Bar Push-Ups -Rest 5:00 between sets- Target time per set: 5-6 mins Time cap each set: 7 mins Break the push ups...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 2 Squats x 8 sets, Last 3@ 90% * Complete a set on the 2 minutes * Front Squat 2 Squats x 8 sets, Last 3@ 90% * Complete a set on the 2 minutes * Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper back Workout (5 Rounds for reps) Oatmeal Raisin Freedom (RX+) 5 Rounds 1 Minute: Max Calorie Bike 1 Minute: Max Box Jumps (24”/20”) 1 Minute: Kettlebell Swings (53/35) -Rest 1:00 between rounds- Independence (RX) 5 Rounds 1 Minute: Max Calorie Bike 1 Minute: Max Step Ups (24”/20”) 1 Minute: Kettlebell Swings (35/26) -Rest 1:00 between rounds- Liberty 5 Rounds 1 Minute: Max Calorie Bike Erg 1 Minute: Max Box Step Ups (20”/16”) 1 Minute: Russian Kettlebell Swings (light) -Rest...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×2, Last 2 @ 90%) 2 Deadlifts x 7 sets, Last 2 @ 90% * Complete a set on the 2 minutes * Workout (Time) Chocolate Chip Cookie Freedom (RX+) 5 sets 50 Double Unders 10 Clean and Jerks (95/65) 10 Burpees over Bar -Rest 1:00 between sets- Independence (RX) 5 sets 35 Double Unders 10 Clean and Jerks (75/55) 8 Burpees over Bar -Rest 1:00 between sets- Liberty 5 sets 50 Single Unders 10 Dumbbell Clean and Jerks (light) 10 Up Downs -Rest 1:00 between sets- Target time each set: 1:50-2:10 Time cap each set: 3 minutes Try to find a pace that you can replicate or improve on round over round. This workout is all about efficiency going overhead while fatigued. Really focus on technique here each round. It’s going to get hard to hit 10 reps ground...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 (3 Rounds for calories) Ski/Row and Bike Workouts 3 Sets 500m Row or Ski at RPE7 1 Min Echo Bike at RPE7 *Rest 3 Min between sets. *Score Echo Bike Calories. Workout Two (Checkmark) “I like that boulder, that’s a nice boulder” Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10 Strict Pull ups Minute 3: 10 Deficit Push Ups (4″/2″) (KG conv: DB 2×22.5/15) Independence Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×35/25) Minute 2: 8 Strict Pull ups Minute 3: 8 Deficit Push Ups (2”/1″) (KG conv: DB 2×15/10) Liberty Every minute (15:00) 5 sets Minute 1: 10 SIngle Dumbbell Step Back Lunges (light) Minute 2: 10 Ring...Read more