CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 50m Jog 3 Inch Worms + 6 Pike Push-ups 3 Deadlifts (empty bar) 10 Alternating Box Step-ups 2. Strength Prep Athletes will be working back and forth between deadlifts and strict handstand push-ups. Athletes will build on deadlift across 5 sets, ending at 85% for 1 rep. For strict deficit HSPU, athletes should choose a deficit that works for their ability (4″/2″ being the suggested deficit). If athletes cannot perform strict deficit, they should modify to strict HSPU, kipping HSPU, or double DB shoulder to overhead (increase reps if working with DBs) 3. Workout Prep 3 sets: 50m Run 2 Box Jumps 2 Power Cleans (build across sets) Strength Deadlift (1×1 @85%) Build to a single rep at 85% across 5 sets...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Metcon (Time) “Bluebonnets” Freedom (RX+) For time: 20/16 Calorie Row 20 GHD Sit-ups (Or 20 V-ups) 10-20-30-40-50 Wall Balls (20/14) Independence (RX) 16/13 Calorie Row 20 Abmat Sit-ups (Or 16 V-ups) 10-20-30-40-50 Wall Balls (20/14) Liberty (Scaled) 15/12 Calorie Row 15 Abmat Sit-ups 5-10-15-20-25 Wall Balls (14/10) **Target Score** Target time each set: 18-20 minutes Time cap each set: 25 minutes 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 Open Gym View Public Whiteboard Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 8 min AMRAP: 30 sec Ski Erg 5 GHD’s to parallel (focus on leg extension) 5 Wallballs (focus on breathing and arm cycling) 2. Workout Prep 1 set: 20 sec Ski (workout pace) 5 GHD’s 5 Wall Balls Workout Metcon (Time) “Bluebonnets” Freedom (RX’d) For time: 20/16 Calorie Ski Erg 20 GHD Sit-ups (Or 20 V-ups) 10-20-30-40-50 Wall Balls (20/14) Independence 16/13 Calorie Ski Erg 15 GHD Sit-ups (+ 6in Riser) (Or 16 V-ups) 10-20-30-40-50 Wall Balls (14/10) Liberty 15/12 Calorie Row 15 Abmat Sit-ups 5-10-15-20-25 Wall Balls Thrusters (light) **Target Score** Target time each set: 18-20 minutes Time cap each set: 25 minutes Cooldown Warm-up (No Measure) 1 min couch stretch (each side) 1 min twisted cross (each side) 30 sec bicep stretch...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press (1×1 @85%) Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight Set 1: 10 reps Set 2: 8 reps Set 3: 5 reps Set 4: 3 reps Set 5: 1 rep @ 85% Gymnastics Max Height Box Jump (Distance) Max Height Box JumpBox Jump: Max Height 3 High Box Jumps x 5 sets *4-6″ below max height for 1 rep WOD Metcon (Time) “Tex-Mex” Freedom (RX+) 4 sets: 20 Line Facing Burpees 3/2 Rope Climbs (Or 15/12 Strict Pull-ups) -rest 1:1 between sets (3:00 max rest)- Independence (RX) 4 sets: 16 Line Facing Burpees 2/1 Rope Climbs (Or 12/10 Strict Pull-ups) -rest 1:1 between sets (3:00 max rest)- Liberty (Scaled) 4 sets: 15 Up Downs 12 Jumping Pull-ups -rest 1:1 between sets- (3:00 max rest) **Target Score** Target time each set: 2:00-2:30 Time cap...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: 30 sec Ski Erg 2 Zombie Climbs or 1 max height Rope Pull 5 Bench Press (empty bar – slow and controlled) 4 World’s Greatest Stretch (each side) 2. Strength Prep Athletes will be working back and forth bench press and box jumps. Athletes will build on bench press across 5 sets, ending at 85% for 1 rep. Athletes should be sure to use a spotter for all sets. Cue athletes to load the shoulders down and into the bench and drive the feet into the floor. Shoulders and hips should maintain contact with the bench across all reps. Athletes will perform 3 box jumps at a challenging height between bench sets and are welcome to build in...Read more