CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click here Metcon (Time) Independence 1200m Run 1600m Row 1200m Run Liberty 3000m Bike Erg 1500m Row 3000m Bike Erg Target time each set: 22-25 minutes Time cap each set: 30 minutes First Mile 75-80% Row start light, moderate to hard middle, easy finish Second Mile, start slow and finish the last 200 hard! Gymnastics Metcon (5 Rounds for time) Skill Progression: Ring Support 5 sets: 20-30 seconds Top of Ring Dip Hold – rest 1 minute between sets – Cooldown Warm-up (No Measure) 1 min foam Roll Quads 1 min foot smash with Lacrosse ball (each side) 30-sec single leg down dog (each side – focus on calf...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Clean and Jerk (1×1) Workout Metcon (Time) “Rooster” Freedom (RX+) For Time: 50 Kettlebell Swings (53/35) 30 Wall Balls (30/20) 20 Chest to Bars 30 Wall Balls (30/20) 50 Kettlebell Swings (53/35) Independence (RX) 50 Kettlebell Swings (35/25) 30 Wall Balls (20/14) 15 Chest to Bars 30 Wall Balls (20/14) 50 Kettlebell Swings (35/25) Liberty 50 Russian Kettlebell Swings (light) 30 Wall Ball Thrusters (light) 20 Ring Rows 30 Wall Ball Thrusters (light) 50 Russian Kettlebell Swings (light) Target time: 10-12 minutes Time cap: 15 minutes Moderate Pacing, breaking into small sets KB to start makes things Grippy, keep that in mind getting to pull ups 2-3 sets per movement Cooldown Warm-up (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 Pose](https://www.youtube.com/watch?v=eln0jlSQkI0) [Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Maverick and Goose” Freedom (RX+) Every 10:00 ( 3 sets) 15/12 Calorie Assault Bike 12 Burpee Box Get Overs (30/24) 15/12 Calorie Assault Bike 9 Burpee Box Get Overs (30/24) 15/12 Calorie Assault Bike 6 Burpee Box Get Overs (30/24) ** 12/10 Calorie Echo Bike ** Independence (RX) Every 10:00 ( 3 sets) 12/10 Calorie Assault Bike 12 Burpee Box Get Overs (24/20) 12/10 Calorie Assault Bike 9 Burpee Box Get Overs (24/20) 12/10 Calorie Assault Bike 6 Burpee Box Get Overs (24/20) Liberty Every 10:00 ( 3 sets) 12/10 Calorie Row 10 Up Down + Box Step up (20/16) 12/10 Calorie Row 8 Up Down + Box Step up (20/16) 12/10 Calorie Row 6 Up Down + Box Step up (20/16) Target time each set: 5:30-6:30 Time cap each set: 8 minutes Moderate Intensity with Consistent Rounds Finish...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch (1×1) Power Snatch Workout Metcon (Time) “Top Gun” Freedom (RX+) 10 rounds 10 Dumbbell Bench (50×2/35×2) 10 Toes to Bar Independence (RX) 10 rounds 10 Dumbbell Bench (35×2/25×2) 7 Toes to Bar Liberty 10 rounds 10 Bar Push-ups 10 Hanging Knee Raises Target time: 10-12 minutes Time cap: 14 minutes Goals: Complete Movements in 2 Sets or Less If you can’t do 5 reps of Toes to Bar unbroken, scale Try to complete one round per minute Cooldown Warm-up (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 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 (4 Rounds for distance) “BikeErg Lactate Threshold” 4 Sets 1 Min at RPE7.5 (Standing) 3 Min at RPE4 *5 Min at RPE2 between sets. Total: 36 Min Workout Metcon (4 Rounds for time) “Monostructural” Freedom (RX’d) 4 sets: 3 rounds 12/10 Calorie Row 5 Burpee Box Get Overs (48/42) or 10 Burpee Box Jump Overs (24/20) -rest 1:1 between sets- Independence 4 sets: 3 rounds 10/8 Calorie Row 5 Burpee Box Get Overs (42/36) or 10 Burpee Box Jump Overs (24/20) rest 1:1 between sets Liberty 4 sets: 3 rounds 10/8 Calorie Row 5 Burpee Box Jump Overs (20/16) rest 1:1 between sets * See Coaches Notes for Limited Equipment and Large Class OptionRead more