CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deficit Deadlift (2 Deficit Deadlifts x 5 sets @75% of 1RM ) Perform deficit deadlifts on a 2-inch riser Gymnastics Strict Handstand Push up (5 Sets: 50-60% reps of Max Unbroken Reps (SHSPU)) Workout Metcon (AMRAP – Rounds and Reps) “Only the Young” Individual Option: (RX+) 16:00 AMRAP 15 Single Arm Dumbbell Shoulder to Overhead (left/right) (50/35) 200m Run 15/12 Calorie Row Independence (RX) 16:00 AMRAP 15 Single Arm Dumbbell Shoulder to Overhead (left/right) (35/25) 200m Run 12/10 Calorie Row Liberty (Scaled) 16:00 AMRAP 10 Single Arm Dumbbell Push Press (left/right) (light) 100m Run 10/9 Calorie Row Target number of Rounds: 4+ Rounds Minimum number of Rounds before scaling: 3.5 Rounds 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 stretch)[Foot...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Partner Tommy V” Freedom (RX+) 21 Thrusters (each) (115/80) 12 Rope Climbs (split) 15 Thrusters (each) (115/80) 9 Rope Climbs (split) 9 Thrusters (each) (115/80) 6 Rope Climbs (split) Individual Option: 21 Thrusters (115/80) 6 Rope Climbs 15 Thrusters (115/80) 4 Rope Climbs 9 Thrusters (each) (115/80) 2 Rope Climbs Independence (RX) 21 Thrusters (each) (95/65) 9 Rope Climbs (split) 15 Thrusters (each) (95/65) 6 Rope Climbs (split) 9 Thrusters (each) (95/65) 3 Rope Climbs (split) Liberty (Scaled) 15 Dumbbell Thrusters (each) (light) 30 Jumping Pull-ups (split) 12 Dumbbell Thrusters (each) (light) 20 Jumping Pull-ups (split) 9 Dumbbell Thrusters (each) (light) 10 Jumping Pull-ups (split) Target time: 10-12 minutes Time cap: 18 minutes * See Coaches Notes for Limited Equipment and Large Class Option Cooldown Warm-up (No Measure) 1 min couch stretch (each side) 1 min twisted cross (each...Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Workout Metcon (Time) “Partner Tommy V” Freedom (RX+) 21 Thrusters (each) (115/80) 12 Rope Climbs (split) 15 Thrusters (each) (115/80) 9 Rope Climbs (split) 9 Thrusters (each) (115/80) 6 Rope Climbs (split) Individual Option: 21 Thrusters (115/80) 6 Rope Climbs 15 Thrusters (115/80) 4 Rope Climbs 9 Thrusters (each) (115/80) 2 Rope Climbs Independence (RX) 21 Thrusters (each) (95/65) 9 Rope Climbs (split) 15 Thrusters (each) (95/65) 6 Rope Climbs (split) 9 Thrusters (each) (95/65) 3 Rope Climbs (split) Liberty (Scaled) 15 Dumbbell Thrusters (each) (light) 30 Jumping Pull-ups (split) 12 Dumbbell Thrusters (each) (light) 20 Jumping Pull-ups (split) 9 Dumbbell Thrusters (each) (light) 10 Jumping Pull-ups (split) Target time: 10-12 minutes Time cap: 18 minutes * See Coaches Notes for Limited Equipment and Large Class Option Cooldown Warm Up Warm-up (No Measure) 1 min couch stretch (each side) 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Pause Bench Press (2 Pause Bench Press x 5 sets @75% of 1RM ) *2-3 second pause at the bottom* 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 (Time) “Any Way You Want It” Freedom (RX+) For Time: 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x50s/35s) *10/8 Calorie Assault bike after each set Independence (RX) 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (35s/25s) 9/7 Calorie Assault or 7/6 Calorie Echo Bike after each set Liberty (Scaled) 10:00 Amrap 5 Up Downs 10 Dumbbell Deadlifts 10/8 Calorie Assault Bike Target time: 12-14 minutes Time cap: 16 minutes * See Coaches Notes for Limited Equipment and Large Class Option Cooldown Warm-up (No Measure) 1 min forward fold (wide legs) 1 min seal pose 1 min trap smash with...Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Strength Pause Bench Press (2 Pause Bench Press x 5 sets @75% of 1RM ) *2-3 second pause at the bottom* 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 (Time) “Any Way You Want It” Freedom (RX’d) For Time: 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x50s/35s) *10/8 Calorie Assault bike after each set Independence 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (35s/25s) 9/7 Calorie Assault or 7/6 Calorie Echo Bike after each set Liberty 10:00 Amrap 5 Up Downs 10 Dumbbell Deadlifts 10/8 Calorie Assault Bike Target time: 12-14 minutes Time cap: 16 minutes * See Coaches Notes for Limited Equipment and Large Class Option Cooldown Warm-up (No Measure) 1 min forward fold (wide legs) 1 min seal pose 1 min trap smash with...Read more