CrossFit Mile Zero – CrossFit
Skills and Drills
Skills and Drills (Checkmark)
Pistols: Week 2
Advanced:
5 sets
20-30 seconds bottom of the pistol hold (each leg)
Intermediate:
5 sets
10-20 seconds bottom of the pistol hold (each leg)
Beginner:
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
Workout (Time)
Disney Springs
Mayhem Affiliate version of 2023 Semifinals Workout 7
Independence
3 rounds:
12/10 Calorie Bike or 200m Run
12 toes-to-bars
100ft 2×50/35 Farmers Carry
Liberty
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
Mobility (No Measure)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)