CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 2 sets (empty bar) 5 Clean Grip Deadlifts 5 High Pulls 5 Hang Muscle Cleans 5 2in Drops – into – 2 sets (empty bar) 2 Power Cleans 2 Hang Power Cleans (below the knee) 2 Hang Power Cleans 2. Strength Prep 1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean – Complex is completed unbroken – Workout up to heavy complex in 10-12 minutes 3. Workout Prep 2 sets: 3 Dumbbell Deadlifts 3 Hang Dumbbell Power Cleans 3 Dumbbell Push Press 5/4 Calorie Air Bike *Build in weight Strength/Accessory 3 Position Power Clean (Ground, Below Knee, Hang) 1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean – Complex is completed unbroken – Workout up to heavy complex in...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory 3 Position Power Clean (Ground, Below Knee, Hang) 1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean – Complex is completed unbroken – Workout up to heavy complex over 10 Rounds Workout Kanga Bangas (Time) Freedom (RX+) 5 rounds 12 Dumbbell Deadlifts (50s/35s) 9 Dumbbell Hang Cleans (50s/35s) 6 Dumbbell Shoulder to Overhead (50s/35s) 15/12 Calorie Air Bike Independence (RX) 5 rounds 12 Dumbbell Deadlifts (35s/25s) 9 Dumbbell Hang Cleans (35s/25s) 6 Dumbbell Shoulder to Overhead (35s/25s) 12/10 Calorie Air Bike Liberty 5 rounds 9 Dumbbell Deadlifts (light) 6 Dumbbell Hang Cleans (light) 3 Dumbbell Shoulder to Overhead (light) 10/8 Calorie Air Bike Target time: 10-12 minutes Time cap: 15 minutes Dumbbells used should allow for nearly unbroken rounds. Use the bike as an opportunity to rest your grip. Don’t drop the dumbbells! Cooldown/Mobility Mobility...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Mayhem for Mustard Seed Ranch We are inviting you and your community to join other Mayhem athletes across the world for year 7 of our online competition in support of Mustard Seed Ranch. To learn more, please visit mayhemnation.com/pages/mayhem-for-mustard-seed Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s with Hip Halo Warmup -into- 3 sets 1 min Air Bike 5 Snatch Push Press 5 Overhead Squats * Start with a PVC Pipe and progress to an empty barbell 2. Strength Prep 1 Snatch Push Press + 1 Overhead Squat – Work up to a heavy complex in 10-12 minutes 3. Workout Prep 2 sets: 3 Toes to Bar 2 Burpee Box Jump Overs Strength/Accessory Snatch Push Press + Overhead Squat 1 Snatch Push Press + 1 Overhead Squat – Work up to a heavy complex in 10-12 minutes...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Snatch Push Press + Overhead Squat 1 Snatch Push Press + 1 Overhead Squat – Work up to a heavy complex over 10 Rounds Shoulder to Overhead + Front Squat 1 Push Press + 1 Front Squat – Work up to a heavy complex over 10 Rounds Workout Vegemite (Time) Freedom (RX+) 5 sets (Every 4:00) 12 Toes to Bar 10 Burpee Box Jump Over (24/20) 12 Toes to Bar * This is a repeat from January 11th, 2022 Independence (RX) 5 sets (Every 4:00) 10 Toes to Bar 8 Burpee Box Jump Over (24/20) 10 Toes to Bar Liberty 5 sets (Every 4:00) 12 Kipping Knee Raises 10 Up Down + Box Step Up (low box) 12 Kipping Knee Raises Target time each set: 1:20 – 1:40 Time cap each set: 2 minutes Hard, repeatable efforts. Rests are big, so...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (4 Rounds for calories) Let There Be Rock Freedom (RX’d) 4 sets 3:00 AMRAP 15 Toes to Bar (or GHD’s) 10 Bench Press (155/95) Max Calorie Row (Or Ski Erg) -rest 1:30 between sets- (KG conv: 70/43) Independence 4 sets 3:00 AMRAP 12 Toes to Bar (or GHD’s) 10 Bench Press (135/85) Max Calorie Row (Or Ski Erg) -rest 1:30 between sets- (KG conv: 61/39) Liberty 4 sets 3:00 AMRAP 10 Hanging Knee Raises (or Sit ups) 10 Dumbbell Bench Press (light) Max Calorie Row (Or Ski Erg) -rest 1:30 between sets- Target Calories: 25/20+ Calories Minimum Calories before scaling: 18/13 Calories Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (Distance) Bike Erg Interval Part 1: 6 Sets 3 Min at RPE6-7, 1...Read more