CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Power Snatch (10×2, building up to 3-5 Sets at 70%) Power Clean (10×2, building up to 3-5 Sets at 70%) CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups CrossFit Open 12.4 and 13.3 Freedom (RX+) 12:00 Amrap 150 Wall Balls (20/14) 90 Double Unders 30 Muscle Ups Independence (RX) 12:00 Amrap 150 Wall Balls (14/10) 90 Double Unders 30 Bar Muscle Ups OR 30 Burpee Pull-ups Liberty 12:00 Amrap 20 Wall Ball Thrusters (light) 30 Single Unders 10 Burpee Pull-ups Target number of Reps: 250+ Minimum number of reps before scaling: 240 Break up the wallballs out of the gate. They’re the majority of the workout. Be quick, purposeful, but more importantly SMART! Once you finish wallballs, the hurt is mainly over and it’s all about skill....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (7×3, Last 2 Sets at 75%) Workout (Time) Mazda Freedom (RX+) Teams of 2 6 sets (each/1:1) 100ftDumbbell Farmer Carry (70s/50s)) 6 High Box Jumps (30/24) Independence (RX) Teams of 2 6 sets (each/1:1) 100ftDumbbell Farmer Carry (50s/35s)) 6 Box Jumps (24/20) Liberty Teams of 2 6 sets (each/1:1) 100ft Dumbbell Farmer Carry (moderate) 10 Box Step Ups (24/20) Target time: 11-13 minutes Time cap: 16 minutes Use the first round as your test pace, from there hold it or pick it up. Get to the end of the driveway and back quickly while squeezing hard. Be purposeful on the jumps. They’re high! Goal pace is roughly 60 seconds each round. 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 Power Clean (7×5) Building up to a moderate to heavy weight for touch and go! Workout (Time) General Motors Freedom (RX+) 100/80 Calorie Bike or 125/100 Calorie Row *Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)* Independence (RX) 80/65 Calorie Bike or 100/80 Calorie Row *Every minute on the minute perform 5 Burpee to Plate (10lb Hi-Temp) Liberty 65/50 Calorie Bike or 80/60 Calorie Row Every minute on the minute perform 5 Up Downs Target time each set: 8-10 minutes Time cap each set: 15 minutes Aim to hit the same amount of calories on the machine each minute. Aim to have 40 seconds each round to knock down calories. The goal places 10% of the workout per round. That’s the pace. Mobility (Checkmark) 1:00 Barbell Quad Smash (each side) 1:00 Couch Stretch (each side)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press (8×3, Last 3 Sets at 75%) Shoulder Press (8×3, Last 3 Sets at 75%) Push Press (8×3, Last 3 Sets at 75%) Workout (Time) Honda Freedom (RX+) 3 rounds 20 Handstand Push Ups 30 Toes to Bar 16 Front Rack Lunge (95/65) Independence (RX) 3 rounds 15 Handstand Push Ups 20 Toes to Bar 16 Front Rack Lunge (75/55) Liberty 3 rounds 20 Dumbbell Push Press 20 Hanging Knee Raises 16 Single Dumbbell Lunge (light) Target time: 12-14 minutes Time cap: 16 minutes High susceptibility to burnout so scale appropriately and break your rounds up early and often. Mainly on HSPU and Toes to Bar. Lunges put more on the shoulders than you expect. Shake it out between rounds! 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 Back Squat (8×3, Last 3 Sets at 75%) Workout (Time) Toyota Freedom (RX+) For Time: 500-400-300-200-100m Row or 600m-400m-300m-200m-100m Run 50-40-30-20-10 Air Squats *Female Distance: 400-320-240-160-80 Independence (RX) For Time: 500-400-300-200-100m Row or 600m-400m-300m-200m-100m Run 40-30-20-10-5 Air Squats -Female Distance: 400-320-240-160-80 Liberty For Time: 400-300-200-100-50m or 400-300-200-100-50m Run Row 25-20-15-10-5 Air Squats Target time each set: 10-12 minutes Time cap: 15 minutes Start off at a moderate pace for the first 2 rounds and start to pick it up round 3. Focus on form for the squats, don’t sacrifice full depth and extension for speed! Mobility (Checkmark) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side)Read more