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” 18 Min at RPE3 -Rest 2 Min- 12 Min at RPE3 -Rest 2 Min- 6 Min at RPE3 Workout Metcon (3 Rounds for time) “Metcon” Freedom (RX’d) For Time: 500/400m Row 50ft Handstand Walk (or 100ft bear crawl) 30 Kettlebell Swings (70/53) -Rest 2:30- 500/400m Row 50ft Handstand Walk (or 100ft bear crawl) 24 Kettlebell Swings (70/53) -Rest 2:30- 500/400m Row 50ft Handstand Walk (or 100ft bear crawl) 18 Kettlebell Swings (70/53) (KG conv: KB 32/24) Independence 500/400m Row 25ft Handstand Walk (or 50ft bear crawl) 30 Kettlebell Swings (53/35) Rest 2:30 500/400m Row 25ft Handstand Walk (or 50ft bear crawl) 24 Kettlebell Swings (53/35) Rest 2:30 500/400m Row 25ft Handstand Walk (or 50ft bear crawl) 18 Kettlebell Swings...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Reps) “This is the Kingdom” Freedom (RX+) 10 sets: (5 per partner) 1:30 AMRAP 15/12 Calorie Row Max Reps Snatch (135/95) *Score is the total number of snatch reps Independence (RX) 10 sets: (5 per partner) 1:30 AMRAP 12/10 Calorie Row Max Reps Snatch (115/80) Liberty 10 sets: (5 per partner) 1:30 AMRAP 10/8 Calorie Row Max Reps Dumbbell Snatch (light) Target number of reps each set: 8+ reps Minimum number of reps before scaling: 5 reps The Row should be done in 50 seconds or less Touch and Go Possible, but Quick Singles are the way to go Should be 60-75% of 1 RM Cooldown/Mobility Metcon (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Front Squat (5-4-3-2-2-1-1-1) Back Squat (5-4-3-2-2-1-1-1) Workout Metcon (Time) “LION” Freedom (RX+) 100/80 Calorie Assault Bike (90/70 Calorie Echo Bike) or 1600m Run -Rest 3:00- 6 sets 10/8 Calorie Assault Bike (9/7 Calorie Echo Bike) or 100m Run -Rest 1:1 between sets Independence (RX) 80/65 Calorie Assault Bike (70/55 Calorie Echo Bike) or 1200m Run Rest 3:00 6 sets 9/7 Calorie Assault Bike (8/6 Calorie Echo Bike) or 100m Run -Rest 1:1 between sets Liberty 50/40 Calorie Assault Bike (40/32 Calorie Echo Bike) Rest 3:00 6 sets 30 seconds /30 seconds off Calorie Assault Bike Target time: 6-8 minutes Time cap: 10 minutes Moderate to Hard Pace for first Block (75-85%) Harder Pace for Intervals (80-90%) Set a pace first interval and hold on. Stand Up and Move Around during Rest. Cooldown/Mobility Metcon (No Measure) 1 min Barbell Quad Smash (each)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “You Really Are” Freedom (RX+) 8 Rounds 100m Sprint 3 Power Cleans (185/125) *Rest 1 Minute Between Rounds* Independence (RX) 8 Rounds 100m Sprint 3 Power Cleans (155/105) Liberty 8 Rounds 250m Bike 3 Power Cleans Target time each set: 50-70 seconds Time cap each set: 90 seconds Run/Bike at a Moderate to Hard Intensity Cleans Unbroken Looking for 1:1 Work:Rest Ratio Gymnastics Cooldown/Mobility Metcon (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Foam Roll Lats (each side) Skill Progress – Muscle Ups (No Measure) 5×3-5 Chest to Bar 5×6-10 Dips/Ring Dips Muscle-ups (10-12 Minute of Practice)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean and Jerk (10×1) Workout Metcon (Time) “Water is Wild” Freedom (RX+) 4 rounds 25 Box Step Ups (24’’/20’’) 20 Toes to Bar 15 Front Squats (95/65) Independence (RX) 4 rounds 25 Box Step ups (24’’/20’’) 20 Knees to Elbows (Or 15 Toes to Bar) 15 Front Squats (75/55) Liberty 4 rounds 20 Box Step ups (20’’/16’’) 15 Hanging Knee Raises 10 Dumbbell Squats (light) Target time: 13-15 minutes Time cap: 18 minutes Set a pace your first round and maintain. Use the Step Ups for Recovery. Keep on moving. Cooldown/Mobility Metcon (Checkmark) 1 min couch stretch (each side) 1 min twisted cross (each side) 1 min Seal PoseRead more