CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Tempo Front Squats 3 Tempo Front Squats x 5 sets @70% of 1RM *Tempo = 3 second negative and 1 second standing (contraction) portion * Rest as needed between sets * Gymnastics Strict Weighted Chin up (5×5 @50-60% of 1RM) 5 Strict Weighted Chin-ups x 5 sets @50-60% of 1RM * Rest as needed between sets * Workout Metcon (Time) Workout Option 1 – “Sparklers” Freedom (RX’d) 21-15-9 Burpee Box Jump Overs (24/20) Overhead Squats (115/80) Independence 21-15-9 Burpee Box Jump Overs (20/16) Overhead Squats (95/65) Liberty 21-15-9 Up down + Box Step Up (20/16) Dumbbell Front Squats (light) Target Scores Target time: 6-8 minutes Time cap: 12 minutes * Limited Equipment and Large Class Option available in Coach Notes Cooldown Warm-up (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Tempo Bench Press Bench Press: 3 Tempo Bench Press x 5 sets @70% of 1RM *Tempo = 3 second negative and 1 second pressing (contraction) portion * Rest as needed between sets * Gymnastics Max Height Box Jump (Distance) Max Height Box JumpBox Jump: Max Height 3 High Box Jumps x 5 sets *6-8″ below max height for 1 rep Workout Metcon (AMRAP – Rounds and Reps) “Roman Candle” Freedom (RX+) 12 min AMRAP 10-20-30-40-50-60…. Dumbbell Front Rack Lunge (50s/35s) 5-10-15-20-25 …. Calorie Row* (Women’s Calories: 4-8-12-16-20…) Independence (RX) 12 min AMRAP 10-20-30-40-50-60…. Dumbbell Front Rack Lunge(35s/25s) 5-10-15-20-25 …. Calorie Row* Liberty (Scaled) 12 min AMRAP 20 Dumbbell Front Rack Lunge (light) 3-6-9-12-15 …. Calorie Row* Target round: Round of 100’ lunge Minimum round before scaling: 75’ lunge * Limited Equipment and Large Class Option available in Coach Notes Cooldown Warm-up...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) EMOM 25 1. 6 Power snatches 2. 8 Bar facing Burpees 3. 6 Clean and Jerks 4. 200M Run 5. -REST- *Choose a weight that you can easily cycle with GOOD FORM for both barbell movements.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 Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 50ft Sled Push (empty) 10 Single Arm Dumbbell Push Press (each) 10 Jumping Air Squats 2. Workout Prep 2 sets: 25ft Sled Push (increase weight) 3 Handstand Push-ups Workout Metcon (3 Rounds for time) “Texas Hold Em” Freedom (RX’d): 3 sets 21-15-9 Handstand Push Ups *50ft Sled Push (4×45/3×45) after each set of Handstand Push ups* -rest 1:1 between sets- Independence: 3 sets 15-12-9 Handstand Push Ups (50ft Sled Push (3×45/2×45) after each set of Handstand Push ups) rest 1:1 between sets Liberty: 3 sets 21-15-9 Dumbbell Push Press (light) (50ft Sled Push (2×45/1×45) after each set of Dumbbell Push Press) rest 1:1 between sets **Target Score** Target time each set: 3 – 3:30 Time cap each set:...Read more