CrossFit 06/30/2023

CrossFit Mile Zero – CrossFit

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Build to a single rep at 85% across 7 sets of decreasing reps/increasing weight

Set 1: 8 reps

Set 2: 6 reps

Set 3: 5 reps

Set 4: 4 reps

Set 5: 3 reps

Set 6: 2 reps

Set 7: 1 rep @ 85%

* Rest 2:00 between sets *

Strict Handstand Push-ups (AMRAP – Reps)

7 Sets:

Max Unbroken Reps in Round 1(SHSPU)

-Record your first set reps-

Scaling Options:

Strict HSPU

Strict HSPU to a mat

Kipping HSPU

Strict HSPU from a box

Pike Push-ups

Dumbbell Shoulder Press

Hand Release Push Up


Workout (Weight)

Hollywood Studios – Part 1

Mayhem Affiliate version of 2023 Semifinals Workout 4

Independence (RX)

You have 6 minutes to complete:

600 or 800m Run

Find a heavy snatch (squat or power) in the remaining time

* We encourage you to choose a distance that you are confident you can complete in 4 minutes or less.

-Rest exactly 2:00 then start Part 2-


For load:

In 6:00

500 or 600m Run

Max Power Clean

-Rest exactly 2:00 then start Part 2-

Workout (Time)

Hollywood Studios – Part 2

Mayhem Affiliate version of 2023 Semifinals Workout 5

Independence (RX)

For time:

8 Snatches (115/80)

800m Run


For time:

12 Dumbbell Snatches (light)

600m Run

Target time: 4-5:00

Time cap: 8:00

Leave some weights out after your deadlift so you have plates out to build.

You’re going to be fatigued coming back in from the run, we’re looking for a heavy single here, but use your judgment when loading. Go for your heaviest, clean, single.

If you miss more than once, lighten the load or start resting for part 2.


Mobility (No Measure)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back