CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Thruster 10×2. Build up to a moderate to heavy set. *Complete on a 1:30 Clock Workout Red Delicious (Time) Freedom (RX+) 100 Double Unders 50 Wallballs (20/14) 200 Single Unders 50 Wallballs (20/14) 100 Double Unders Independence (RX) 75 Double Unders 40 Wallballs (20/14) 150 Single Unders 40 Wallballs (20/14) 75 Double Unders Liberty 100 Single Unders 30 Wallball Thrusters (light) 200 Single Unders 30 Wallball Thrusters (light) 100 Single Unders Target time: 10-12 minutes Time cap: 15 minutes Expect your heart rate to spike early and do your best to manage it. Break the wallballs into sets that are manageable for a lot of reps and minimal rest. Finish strong on your last set of double unders. Cooldown/Mobility Mobility (No Measure) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Red Delicious (Time) Freedom (RX’d) 100 Double Unders 50 Thrusters (45/35) 200 Single Unders 50 Thrusters (45/35) 100 Double Unders (KG conv: Thrusters 20/15) Independence 75 Double Unders 35 Thrusters (45/35) 150 Single Unders 35 Thrusters (45/35) 75 Double Unders (KG conv: Thrusters 20/15) Liberty 50 Double Unders 30 Dumbbell Thrusters (light) 100 Single Unders 30 Dumbbell Thrusters (light) 50 Double Unders Target time: 10-12 minutes Time cap: 15 minutes Strength/Accessory Mayhem Mini-Pump – Bike and Biceps (Checkmark) 4 Rounds 10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality 10 DB Spider Curls @ moderate weight – maintain quality -Rest 1 min b/t rounds- Cooldown/Mobility Mobility (No Measure) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Thruster 10×2. Build up to a moderate to heavy set. *Complete on a 1:30 Clock Workout Red Delicious (Time) Freedom (RX+) 100 Double Unders 50 Wallballs (20/14) 200 Single Unders 50 Wallballs (20/14) 100 Double Unders Independence (RX) 75 Double Unders 40 Wallballs (20/14) 150 Single Unders 40 Wallballs (20/14) 75 Double Unders Liberty 100 Single Unders 30 Wallball Thrusters (light) 200 Single Unders 30 Wallball Thrusters (light) 100 Single Unders Target time: 10-12 minutes Time cap: 15 minutes Cooldown/Mobility Mobility (No Measure) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 7×5, Last 2 Sets at 75% *Complete on a 2:00 Clock Workout Golden Delicious (Time) Freedom (RX+) 10 Rounds 100m Run or Row 5 Burpee DB Deadlifts (50/35) Independence (RX) 10 Rounds 100m Run or Row 5 Burpee DB Deadlifts (35/25) Liberty 8 Rounds 100m Run or Row 5 Up/Down Deadlifts (moderate) Target time: 10-12 minutes Time cap: 15 minutes Steady pace all throughout. Feel it out your first round and go from there. This is an uncomfortable pace with a short break on the dumbbells. Keep the transition time minimal. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Snatch Every Minute (10:00) 5 Power Snatch – Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout Golden Delicious (Time) Freedom (RX’d) Teams of 2 10-9-8-7-6-5-4-3-2-1 (each) 50ft Shuttle Runs * Each shuttle run is 25 feet down + 25 feet back (50 feet total) Independence No Change to Workout Liberty 10-8-6-4-2 Shuttle Runs Target time: 10-12 minutes Time cap: 15 minutes Strength/Accessory Mayhem Mini-Pump –Triceps (Checkmark) 4 Rounds 12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality 15 Single Arm Standing Tricep Extension w/ band -Rest 1 min b/t rounds- Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper backRead more