CrossFit 07/12/2023

CrossFit Mile Zero – CrossFit

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Skills and Drills

Skills and Drills (Checkmark)

Pistols: Week 4

All Levels:

Practice the same box pistol squats as in week 3, but try to use your arms for balance less and less. You can add some weight to your working leg by holding a dumbbell or kettlebell.

* Aim for 5 sets of 8-10 reps on each leg.

Advanced: Box Pistol Squats (Goal should be to heel in front of the body)

Intermediate: Box Pistol Squats (Touch foot to the ground or keep at 90 degrees)

Beginner: Dead Stop Step Ups (Goal should be to heel in front of the body)

Alternative Option:

5 sets

10 Goblet Hold Step Back Lunge (total)

10 Elevated Heel Goblet Squat


5 sets x 3 Strict Weighted Chin-ups


Workout (AMRAP – Rounds and Reps)


Independence (RX)

AMRAP 20:00

450m/400m Row or 400m Run

12 Burpees to target

350/300m Row or 300m Run

12 Burpees to target


AMRAP 20:00

300m/250m Row or 250m Run

10 Up Downs

250m/200m Row or 200m Run

10 Up Downs

Target number of Rounds: 3.5+ rounds

Minimum number of Rounds before scaling: 2.5 rounds

Moderate to steady paced workout throughout.

Try to keep the pace for the run/row similar.

Don’t try to blow this out of the water, settle in early and hold.


Mobility (Checkmark)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back