CrossFit Mile Zero – CrossFit View Public Whiteboard Strength 2 Power Cleans + 1 Push Jerk (Every 1:30 x 5 sets:) 2 Power Cleans + 1 Push Jerk (@65% of 1RM) Strength Front Squat (3-2-1-1-1 build up in weight) Workout Metcon (AMRAP – Rounds and Reps) “Supreme Pizza” Freedom (RX+) 12 minute AMRAP 10 Strict Pull-ups 15 GHD’s (Or 15 V-Ups) 10 Box Jump Overs (24/20) Independence (RX) 12 minute AMRAP 10 Pull-ups 15 GHD’s + 6in Riser(Or 15 V-Ups) 10 Box Jump Overs (20/16) Liberty 12 minute AMRAP 10 Ring Rows 15 Sit ups 10 Box step ups (20/16) Target number of rounds: 5-6 rounds Minimum number of rounds before scaling: 4 * See Coach Notes for Limited Equipment, and Large Class Option Cooldown Metcon (No Measure) 1 min forward fold (wide legs) 1 min seal pose 1 min trap smash with Barbell (each side)[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y) [Seal...Read more

CrossFit Mile Zero – Endurance View Public Whiteboard Warm Up Row 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30 rest :10 sprint “Row “”2k PR Paced”” Workouts” (Time) 500m at RPE8, 2 Min Rest 125m at RPE9, 2 Min Rest 400m at RPE8, 90 Sec Rest 125m at RPE9, 90 Sec Rest 300m at RPE8, 60 Sec Rest 125m at RPE9 Cool down 3min at easy “cool down” paceRead more

CrossFit Mile Zero – Bodybuilding View Public Whiteboard Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”. The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise. Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable. () Warm-up Warm-up (No Measure) Upper Body Posterior (Back & Triceps) 3 Rounds 15/12 cal Row 10 Scap Pull-ups 15 Bent Over Barbell Rows (empty...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Hawaiian Pizza” Freedom (RX+) 6 sets (Every 4:00) 21/16 Calorie Assault Bike 9 Devil Press (50s/35s) Independence (RX) 6 sets (Every 4:00) 16/14 Calorie Assault Bike 9 Devil Press (35s/25s) Liberty 6 sets (Every 4:00) 15/12 Calorie Bike Erg 9 Alternating Dumbbell Clean and Push Press (light) Target time each set: 1:45-2:15 Time cap each set: 2:30 Stimulus is moderate to high pace If athletes don’t have 90 seconds of rest, decrease calories on bike by 5 Be willing to suffer on Devils Press Cooldown Metcon (No Measure) 1 min couch stretch (each side) 1 min twisted cross (each side) 30 sec bicep stretch on wall (each side[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4) [Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw) [Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * perform with a PVC pipe or empty bar * 2. Strength Prep Athletes will have two full snatches followed by 1 overhead squat. The bar can be dropped between snatch rep 1 and snatch rep 2. Athletes should focus on the consistency of their receiving position and footwork during these lifts. For Panda Pulls, athletes will perform a snatch high pull and start to pull their body under the bar after hip contact is made. The bar can be returned to the starting position once the bar has been pulled to chin/mouth level. Coordination for Panda pulls can be challenging, so have athletes begin with a normal...Read more