CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.) Bench Press (Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.) Workout Metcon (AMRAP – Reps) “Grandmama” Freedom (RX+) Teams of 2 12:00 Amrap 5 rounds (each) Partner 1: 15/12 Calorie Row Partner 2: 15 GHD’s (Or 15 V-ups) -into- Max Rope Climbs in the remaining time. Independence (RX) Teams of 2 12:00 Amrap 5 rounds (each) Partner 1: 12/10 Calorie Row Partner 2: 12 V-ups into Max Rope Climbs in the remaining time. Liberty Teams of 2 12:00 Amrap 5 rounds (each) Partner 1: 12/10 Calorie Row Partner 2: 12 Sit ups Max Zombie Rope Climbs in the remaining time....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.) Workout Metcon (2 Rounds for reps) “Wednesday Addams” Freedom (RX+) 2 sets 5:00 Amrap 2-4-6-8-10… Deadlifts (225/155) 1-2-3-4-5… Wall Walks -Rest 3:00 between sets- ** Scoring is total reps within each Amrap. For example, 10 dl + 5 wall walks = 45 reps ** Independence (RX) 2 sets 5:00 Amrap 2-4-6-8-10… Deadlifts (185/125) 1-2-3-4-5… Wall Walks (half way) Rest 3:00 between sets Liberty 2 sets 5:00 Amrap 2-4-6-8-10…Deadlifts 1-2-3-4-5….Inch Worm Push Ups Rest 3:00 between sets Target Round each set: Round of 4 wall walks Minimum Round before scaling: Round of 8 Deadlifts High Intensity. Be aggressive on transitions between movements. Try to match your Round 1 score in Round 2! Cooldown/Mobility Cooldown/Mobility (Checkmark)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Morticia Addams” Freedom (RX+) 4 Sets (1 set every 10:00) 400m Run 40/32 Calorie Assault Bike (Or 32/24 Calorie Echo Bike) 400m Run Independence (RX) 4 Sets (1 set every 10:00) 300m Run 30/24 Calorie Assault Bike (Or 24/18 Calorie Echo Bike) 300m Run Liberty 4 Sets (1 set every 10:00) 200m Run 20/16 Calorie Assault Bike (Or 16/13 Calorie Echo Bike) 200m Run Target time each set: 7-8 minutes Time cap each set: 9 minutes Steady Run and Bike, push the second run if able. Stay consistent across sets +/- 15 seconds. This is a long workout, use the first round as a “test” round. Cooldown/Mobility Cooldown/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 Hang Snatch (Establish a 3 RM Hang Squat Snatch for the day) Snatch Grip Deadlift (3 Sets of 3 @ 90% 1RM Snatch) Metcon (Time) “Cousin It” Freedom (RX+) 5 Rounds 10 Bar Facing Burpees 10 Overhead Squats (135/95) Independence (RX) 5 Rounds 10  Burpees over Bar 10 Overhead Squats (95/65) Liberty 5 Rounds 10 Burpees 10 Front Squats (45/75) Target time: 6:30-7:30 Time cap: 10 minutes Be prepared to not stop moving. Goal is to perform OHS unbroken.  SCALE THIS BACK IF NEEDED. Burpees are “active recovery” Workout Cooldown/Mobility Cooldown/Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Foam Roll Lats (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Distance) “BikeErg Lactate Threshold” 7 Sets 45 Sec at RPE7 3 Min at RPE3 *No rest between sets. Workout Metcon (Time) “Iceberg” Freedom (RX’d) Teams of 2 10-8-6-4-2 Rope Climbs (15ft) 100-80-60-40-20m Sled Push (3×45/2×45) *Split as needed* Individual Option: 5-4-3-2-1 Rope Climbs (15ft) 50-40-30-20-10m Sled Push (3×45/2×45) (KG conv 60/40) Independence Teams of 2 10-8-6-4-2 Rope Climbs (12ft) 100-80-60-40-20m Sled Push (2×45/1×45) (KG conv 40/20) Liberty Teams of 2 10-8-6-4-2 Zombie Rope Climbs (15ft) 100-80-60-40-20m Sled Push (1×45/empty) (KG conv 20/empty)Read more