CrossFit 06/29/2023

CrossFit Mile Zero – CrossFit

View Public Whiteboard

Skills and Drills

Skills and Drills (Checkmark)

Pistols: Week 2


5 sets

20-30 seconds bottom of the pistol hold (each leg)


5 sets

10-20 seconds bottom of the pistol hold (each leg)


5 sets

10-second bottom of the pistol hold (each leg) (Use band/box/ rig to assist in any way)

Alternative Option:

5 sets

10/10 Reverse Barbell Lunges


Workout (Time)

Disney Springs

Mayhem Affiliate version of 2023 Semifinals Workout 7


3 rounds:

12/10 Calorie Bike or 200m Run

12 toes-to-bars

100ft 2×50/35 Farmers Carry


3 rounds:

10/8 Calorie Bike or 150m Run

15 Hanging Knee Raises

100ft Farmers Carry (moderate)

Target time: 5-7:00

Time cap: 10:00

This is a harder sprint workout.

Come out hard (90ish%) and hold on throughout.

Do your best to keep the pace fast. Aim to be gassed by the time you’re done.


Mobility (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)