CrossFit 09/13/2023

CrossFit Mile Zero – CrossFit

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7×2, Last 2 Sets at 85%

*Complete on a 2:00 Clock*


Workout (Time)

Affiliate Version of “Parallel-bar Pull”

Freedom (RX+)

8 Rounds

Wall Walk (Up) + 10 Shoulder Taps + Wall Walk (Down)

30 Double Unders

10 Sumo Deadlift High Pull (95/65)

Independence (RX)

8 Rounds

Wall Walk (Up) + 8 Shoulder Taps + Wall Walk (Down)

25 Double Unders

8 Sumo Deadlift High Pull (75/55)


8 Rounds

Plank + 10 Shoulder Taps

30 Single Unders

10 Sumo KB Deadlift High Pull (moderate)

Target time: 11-13 minutes

Time cap: 16 minutes

This workout is all about high skill movement on the wall walk. Do your best to move with intention.

Aim to come out calm and maintain each rounds pace throughout.

1:30 pace per round will put you at 12 minutes.

Skills and Drills

Toes to Bar: Week 6 Day 1 (Checkmark)

Toes to Bar:

Week 6, Day 1


Every min (8:00)

8-10 Toes to Bar


Every min (8:00)

6-8 Toes to Bar


Every min (8:00)

4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)

Alternative Option:

Every minute (8:00)

10 V-Ups

10-Second Hollow Rock Hold


Mobility (Checkmark)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)