CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s + Hip Halo -into- 8:00 Amrap 30-second Row 5 Deadlifts (empty bar – build across sets) 5 Single Arm Dumbbell Bench (each) 5 Push Ups 2. Strength Prep 5 Deadlifts Every 2:00 x 5 sets (@70% of 1RM) 3. Workout Prep 2 sets: 5/4 Calorie Row 5 Bench Press (build in weight) 5 Push Ups Strength/Accessory Deadlift Deadlift 5×5 5 Deadlifts x 5 sets @70% of 1RM * Complete a set on the 2 minutes * Workout Workout (2 Rounds for reps) Coach Beard Freedom (RX’d) 4 sets, with a new set starting every 4 minutes. At 0:00 & 8:00 3:00 Amrap 30/24 Calorie Row Max Bench Press (115/80) -rest 1:00- At 4:00 & 12:00 3:00 Amrap 30/24 Calorie Row Max Push Ups -Rest 1:00- *Score all bench reps as score 1 and...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean + Hang Power Clean + Push Jerk Power Clean + Hang Power Clean + Push Jerk 4×6 8 sets of: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk * Work up to a Moderate to Heavy, Unbroken set. 80%+ *Complete on a 2:00 Clock Workout Workout (Time) Be a Goldfish Freedom (RX+) 21-15-9 Front Squat (115/80) Burpees over Bar -75 Double Unders after each round- Independence (RX) 21-15-9 Front Squat (95/65) Burpees over Bar -50 Double Unders after each set- Liberty 21-15-9 Dumbbell Front Squat (light) Up Downs -50 Single Unders after each set- Target time: 7-9 minutes Time cap: 14 minutes Aim for unbroken if possible. If the barbell gets heavy, break it in to manageable sets with short rest periods. Do your best to control your heart rate to avoid any trip ups...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean + Hang Power Clean + Push Jerk Power Clean + Hang Power Clean + Push Jerk 8 sets of: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk * Work up to a Moderate to Heavy, Unbroken set. 80%+ *Complete on a 2:00 Clock Workout Workout (Time) Be a Goldfish Freedom (RX+) 21-15-9 Front Squat (115/80) Burpees over Bar -75 Double Unders after each round- Independence (RX) 21-15-9 Front Squat (95/65) Burpees over Bar -50 Double Unders after each set- Liberty 21-15-9 Dumbbell Front Squat (light) Up Downs -50 Single Unders after each set- Target time: 7-9 minutes Time cap: 14 minutes Aim for unbroken if possible. If the barbell gets heavy, break it in to manageable sets with short rest periods. Do your best to control your heart rate to avoid any trip ups on...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Power Clean + Hang Power Clean + Push Jerk Power Clean + Hang Power Clean + Push Jerk 4×6 4 sets of: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk, * Work up to a Heavy, Unbroken set Workout Workout (Time) Be a Goldfish Freedom (RX’d) 21-15-9 Back Squat (135/95) Bar Facing Burpees -75 Double Unders after each round- (KG conv: 61/43) Independence 21-15-9 Back Squat (115/80) Bar Facing Burpee -50 Double Unders after each set- (KG conv: 52/36) Liberty 21-15-9 Dumbbell Front Squat (light) Up Downs -50 Single Unders after each set- Target time: 7-9 minutes Time cap: 14 minutes Mobility Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Bicep Wall StretchRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (5 Rounds for time) Roy Kent + Jamie Tartt Freedom (RX’d) 5 Sets: 12/10 Calorie Air Bike 4 Wall Walks 12/10 Calorie Air Bike -rest 1:1 between sets- Independence 5 Sets: 10/8 Calorie Air Bike 3 Wall Walks 10/8 Calorie Air Bike -rest 1:1 between sets- Liberty 5 Sets: 8/7 Calorie Air Bike 4 Inch Worms 8/7 Calorie Air Bike -rest 1:1 between sets- Target time each set: 1:30-1:50 Time cap each set: 2:30 Skills and Drills Strict Pull-up Progression – Week 1 Day 1: (Checkmark) Advanced: 1 set of Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip) -into- 3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible) – Rest 1:00 between sets Intermediate: 1 set Max Effort Dead Hang (hold on to the pull-up bar...Read more