CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×2, Building up until the last 3 sets are at 90%. *Complete on a 2:00 Clock Push Press 8×2, Building up until the last 3 sets are at 80%. *Complete on a 2:00 Clock Workout The Parent Trap (Time) Freedom (RX+) 5 rounds 8 Shoulder to Overhead (135/95) 10 Bar Facing Burpees 12 V-Ups Independence (RX) 5 rounds 7 Shoulder to Overhead (115/80) 8 Bar Facing Burpees 9 V-Ups Liberty 5 rounds 10 Dumbbell Push Press (light) 10 Up Downs 10 Abmat Sit Ups Target time: 8-11 minutes Time cap: 14 minutes Use transitions to pace yourself and aim to go unbroken for each movements. If V-Ups falter in the later rounds, break up the movement and manage rest periods. Strong leg drive on your STO. Keep your core tight as you drive up. Cooldown/Mobility Mobility (No Measure) 1...Read more

CrossFit Mile Zero – CrossFit Partner WOD Metcon (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 25 250m Run/Row 6 Ground to Overhead (135/95) 3 Rope Climbs Independence (RX) AMRAP 25 200m Run/Row 6 Ground to Overhead (95/65) 2 Rope Climbs Liberty AMRAP 25 200m Run/Row 6 DB Ground to Overhead (light) 2 Zombie Climbs or 10 Band Pull Ups. Target Rounds: 8 Alternate movements with your partner. Slow down on the run/row. Outside of rest, this is the chance for your heart rate to slow down. It’s a longer workout, pace yourself early and dig in for the long haul.Read more

CrossFit Mile Zero – CrossFit Strength Bench Press 8×5. Last 3 Rounds at 70% *Complete on a 2:00 Clock Push Press 8×5. Last 3 Rounds at 70% *Complete on a 2:00 Clock Metcon (Time) Freedom (RX+) 3 Rounds for Time 21 Russian Swings (72/53) 12 Handstand Push Ups 100m Farmers Carry (72/53) Independence (RX) 3 Rounds for Time 21 Russian Swings (53/35) 8 Handstand Push Ups 100m Farmers Carry (53/35) Liberty 3 Rounds for Time 21 Russian Swings (light) 8 Seated DB Press (light) 100m Farmers Carry (light) Target Time: 10-12 Minutes Time Cap:15 Minutes Big hips and leg drive on KB swings. Choose a weight that is challenging, but you can do unbroken if needed. Break handstand push ups in to smaller, manageable sets. Scale reps before scaling movement. Switch hands as needed on the carries. WODRead more

CrossFit Mile Zero – CrossFit Strength Deadlift 8×2. Build up to a moderate weight for the last 2-3 sets. 70-80% WOD Metcon (AMRAP – Rounds and Reps) Freedom (RX+) AMRAP 15 12/9 Calorie Bike or 200m Run 9 Burpees over Bar 6 Power Cleans (155/105) Independence (RX) AMRAP 15 12/9 Calorie Bike or 200m Run 9 Burpees 6 Power Cleans (115/80) Liberty AMRAP 15 10/7 Calorie Bike or 150m Run 9 Up Downs 6 DB Power Cleans (moderate) Target Rounds: 5+ Minimum Rounds before Scaling: 4 Bike/Run should be more of a moderate to hard pace as a chance to recover. Aim for steady pacing on burpees. Cleans are heavier than normal. Slow down and brace for each rep if you aren’t able to touch and go.Read more

CrossFit Mile Zero – CrossFit Strength Back Squat 8×3. Last 2 sets at 80%+. *Complete on a 2:00 Clock Front Squat 8×3. Last 2 sets at 80%+. *Complete on a 2:00 Clock WOD Metcon (Time) 5 Rounds for Time Freedom (RX+) 5 Rounds for Time 25 Wallballs (14/20) 12 Toes to Bar 300m Run/Row Independence (RX) 5 Rounds for Time 20 Wallballs (14/20) 8 Toes to Bar 250m Run/Row Liberty 5 Rounds for Time 15 Wallballs (light) 10 Abmat Sit Ups 200m Run/Row Target Time: 12-15 minutes Time Cap: 18 minutes The goal is unbroken sets of wallballs/toes to bar if possible. If you need to break, keep rest periods short and get right back to it. Rounds should be done in 2:30-3:00. Scale appropriately! Mobility 1:00 Standing Quad Stretch (each side) 1:00 Couch Stretch (each side) 1:00 Child’s PoseRead more