CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Deadlift 8×2. Build up to a moderate to heavy weight. Workout Workout (Time) “Yu-Gi-Oh” Freedom (RX+) 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) ** Athletes can choose between unweighted box jumps or to do step-ups holding the KB in any fashion. Independence (RX) 2 rounds 30 Kettlebell Goblet Squats (35/25) 30 Step Ups (24/20) 30 Kettlebell Swings (35/25) 30 Box Jumps (24/20)(OR Step Ups holding KB) Liberty 2 rounds 20 Kettlebell Goblet Squats (light) 20 Step Ups (20/16) 20 Russian Kettlebell Swings (light) 20 Step Ups (20/16) holding KB Target time: 10-12 minutes Time cap: 15 minutes Do your best to move through movements unbroken. Focus on breathing throughout and take advantage of recovery periods on the unweighted step ups. The second round is...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×1, Build to a heavy single for the day Front Squat 8×1, Build to a heavy single for the day Workout Workout (2 Rounds for time) “Rummy” Freedom (RX+) Odd Rounds: Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee to Target (8″/6″) 15/12 Calorie Row Even Rounds: 15/12 Calorie Air Bike 15 Burpee to Target (8″/6″) 15/12 Calorie Air Bike Independence 4 sets (1 set every 5:00) Odd Rounds: 12/10 Calorie Row 12 Burpee to Target (6″/4″) 12/10 Calorie Row Even Rounds: 12/10 Calorie Air Bike 12 Burpee to Target (6″/4″) 12/10 Calorie Air Bike Liberty 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 10/8 Calorie Row 10 Up Downs 10/8 Calorie Row Odd Sets: (5:00, 15:00) 10/8 Calorie Air Bike 10 Up Downs 10/8 Calorie Air Bike Target time each set: 2:30-3:30 Time cap each...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Romanian Deadlift (RDL) 7×5, Build to a Moderate Weight *Complete on a 2:00 Clock* Push-ups 7 x 6-10, aim for clean, quality reps. *Complete on a 2:00 Clock* Floor Abmat Bar Workout Workout (Time) “Spades” Freedom (RX+) 10 Rounds 200m Run 3 Bar Muscle Ups Independence (RX) 10 Rounds 200m Run 3 Chest to Bar or 6 Pull Ups Liberty 10 Rounds 100m Run 6 Jumping Pull Ups Target time: sub 12 minutes Time cap: 15 minutes There’s no reason to stop or slow down here until you’re done. Use the run to shake out your upper body and aim for unbroken sets once you’re inside. Mobility Mobility (Checkmark) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll lats (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Hang Squat Clean 8×3 Hang Squat Clean: – Build to a moderate to heavy set of 3 *Complete on a 1:45 Clock* Hang Power Clean 8×3 Hang Power Clean: – Build to a moderate to heavy set of 3 *Complete on a 1:45 Clock* Workout Workout (2 Rounds for time) “Phase10” Freedom (RX+) 2 Sets: 3 Rounds 12 Thrusters (65/45) 12 GHD Sit Ups (Or V-Ups) 48 Double Unders -rest 3:00 between sets- Independence (RX) 2 Sets: 3 Rounds 12 Thrusters (55/35) 12 V-Ups 36 Double Unders -rest 3:00 between sets- Liberty 2 Sets: 3 Rounds 12 Dumbbell Thrusters (light) 12 Sit Ups 36 Single Unders -rest 3:00 between sets- Target time each set: sub 4 minutes Time cap each set: 5 minutes Aim for consistent, hard sets. Don’t lay off the gas once you start. If you have it in...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) “Nailed it” Freedom (RX’d) 10 Rounds 10 Dumbbell Bench Press (50s/35s) 10 Dumbbell Deadlifts (50s/35s) (KG conv: 22.5/15 DBs) Independence 10 Rounds 10 Dumbbell Bench Press (35s/25s) 10 Dumbbell Deadlifts (35s/25s) (KG conv: 15/10 DBs) Liberty 5 Rounds 10 Dumbbell Bench Press (light) 10 Dumbbell Deadlifts (light) Target Time: 9-11 minutes Time Cap: 15 minutes 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 3 Min Increasing Ramp from RPE3 to RPE5 to RPE7 to RPE9 (or 75, 85, 95, 105 RPM) 3 Min Decreasing Ramp from RPE8 to RPE6 to RPE4 (or 100, 90, 80 RPM) 3 Min at RPE3 (or 75 RPM) 90 Sec at RPE5 (or 85 RPM) 60 Sec at RPE7 (or 100+ RPM) 30...Read more