CrossFit Mile Zero – CrossFit
Strength/Accessory
Deadlift
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
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-
Liberty
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
Liberty
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
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