CrossFit 06/21/2023

CrossFit Mile Zero – CrossFit

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DB Stepback Lunges

5×10/10. Unweighted or hold a dumbell by your sides in each hand

Metcon (Checkmark)

Pistols: Week 1

Pistol Start-Up



Heel Elevated

Plate/Band Assisted

To a Box

All Levels:

Take 10 minutes and have athletes go through and test out where their flexibility is at. Don’t let athletes start trying to hit a pistol without trying the beginning stages. Once we establish a starting point, work through a few sets and practice settling their balance.


Workout (AMRAP – Rounds and Reps)


Independence (RX)

20:00 AMRAP

20/16 Calorie Row or 250m Run

40 Dumbbell Deadlifts (35s/25s)

20/16 Calorie Row or 250m Run

30 Dumbbell Hang Power Cleans (35s/25s)

20/16 Calorie Row or 250m Run

20 Dumbbell Shoulder to Overhead (35s/25s)


20:00 Amrap

16/12 Calorie Row or 200m Run

30 Dumbbell Deadlifts (light)

16/12 Calorie Row or 200m Run

20 Dumbbell Hang Power Cleans (light)

16/12 Calorie Row or 200m Run

10 Dumbbell Shoulder to Overhead (light)

Target number of Rounds: 2.5 Rounds

Minimum number of Rounds before scaling: 1.5 Rounds

Moderate to steady pacing throughout.

For those rowing, be ready for grip to go. Stay loose on the handles.

Focus on dialing in your row or run. Aim for consistent times throughout each set.


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)