CrossFit Mile Zero – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
8:00 AMRAP
25ft walking lunge (bodyweight – build across)
5 Kip Swings
5 Dumbbell Deadlifts
3 Dumbbell Hang Power Cleans
1 Dumbbell Power Clean
2. Workout Prep
2 sets:
10ft Dumbbell Lunge (build-in weight)
3 Toes to Bar
1 Bar Muscle Up or 3 Jumping Pull-ups
3 Dumbbell Power Cleans (build-in weight)
Workout Option 1
CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
Freedom (RX’d)
12:00 AMRAP
2 Rounds of:
50ft Dumbbell Walking Lunges (50s/35s)
16 Toe-to-Bars
8 Dumbbell Power Cleans (50s/35s)
Then, 2 Rounds of:
50ft Dumbbell Walking Lunges (50s/35s)
16 Bar Muscle-Ups
8 Dumbbell Power Cleans (50s/35s)
(KG conv: 22.5s/15s)
Scorecard to help with score/reps can be found at the bottom, here: games-assets.crossfit.com/cfg_open2017_event_17_2_v14-1_0.pdf
Independence
12:00 AMRAP
2 Rounds of:
50ft Dumbbell Walking Lunges (35s/25s)
16 Toe-to-Bars
8 Dumbbell Power Cleans (35s/25s)
Then, 2 Rounds of:
50ft Dumbbell Walking Lunges (35s/25s)
10 Bar Muscle-Ups
8 Dumbbell Power Cleans (35/25s)
(KG conv: 15s/10s)
Liberty
12:00 AMRAP
2 Rounds of:
50ft Walking Lunges
16 Hang Knee Raises
8 Dumbbell Power Cleans (light)
Then, 2 Rounds of:
50ft Walking Lunges
16 Jumping Pull Ups
8 Dumbbell Power Cleans (light)
Target number of Rounds: 4+ rounds
Minimum number of reps before scaling: 3 rounds
Workout Option 2
2023 BATTLE CANCER CHALLENGE (AMRAP – Rounds and Reps)
2023 BATTLE CANCER CHALLENGE
Freedom (RX’d)
Teams of 2
15:00 AMRAP
Partner 1: 250/200m Row
Partner 2: 200m Run
100 Double Unders (split between partners – you go/I go)
15 Synchro Toes to Bar
20 Strict Handstand Pushups (split between partners – you go/I go)
*On round 1, P1 will Row and P2 will Run. Once completed, teams will move to double unders. In the following round, P2 will row, and P1 will run.
Scoring the Run/Row:
Row = 4 reps (every 50/40m = 1 rep)
Run = 4 reps (every 50m = 1 rep)
Independence
15:00 AMRAP
P1: 225m/175 Row
P2: 200m Run
80 Double Under (split between partners – you go/I go)
10 Synchro Toes to Bar
16 Handstand Push ups (split between partners – you go/I go)
Liberty
15:00 AMRAP
P1: 200/150m Row
P2: 150m Run
100 Single Unders (split between partners – you go/I go)
15 Synchro Hanging Knee Raises
20 Pike Push ups (split between partners – you go/I go)
Target number of Rounds: 4+ rounds
Minimum number of Rounds before scaling: 3 rounds
This workout is part of the 2023 Battle Cancer Challenge with CrossFit Mayhem. We encourage you to sign-up, spread the word, and hit the workout. Net proceeds from the event will be donated to Battle Cancer to help support cancer research across the globe. For more information, please visit:
compete.strongest.com/competitions/battle-cancer-challenge-crossfit-mayhem-2023
Strength/Accessory
Mayhem Mini-Pump –Leg Day (Checkmark)
4 rounds:
10 Dumbbell Goblet Squats @ Moderate weight – maintain control and quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
*Rest 2 minutes between rounds
Mobility
Mobility (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)