CrossFit 06/26/2023

CrossFit Mile Zero – CrossFit

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Strict Weighted Chin up

8 sets of 2 Strict Weighted Chin-ups @70% of 1RM

* Rest 1:30 between sets *

Scaling options:

Unweighted Strict Chin-ups

Banded strict chin-ups with a challenging band

Chin up negatives (control the descent as much as possible)


Workout (Time)

Magic Kingdom

Mayhem Affiliate version of 2023 Semifinals Workout 1

Independence (RX)

2,500m Bike

10 Manmakers 2×35/25

1,600m Run

10 Manmakers 2×35/25

1,000m Row

10 Manmakers 2×35/25


2,000m Bike

10 Manmakers (light)

1,000m Run

10 Manmakers (light)

500m Row

10 Manmakers (light)

Target time: 22-25:00

Time cap: 28:00

Start off nice and steady. This is a long workout.

Put yourself in an energy deficit early and you’ll dog the run and row.

Mobility (No Measure)

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose