CrossFit Mile Zero – CrossFit
Strength
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
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
Liberty
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