CrossFit 07/20/2023

CrossFit Mile Zero – CrossFit

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7 sets x 1 Deadlift, Last 2 @ 80-90% of 1RM

* Rest 2:00 between sets *

Strict Deficit Handstand Push-ups

8 Sets:

50-60% reps of Max Unbroken Reps (SHSPU)

-The prescribed deficit is 4” for men and 2” for women.

-Record your score as your highest set. Comment with reps in each set-

Workout (Time)


Independence (RX)

50 Wall Balls (14/10)

20 Toes to Bar

40/32 Calorie Row or 400m Run

20 Toes to Bar

50 Wall Balls (14/10)

(KG conv: WB 6/4)


30 Wall Ball Thrusters (light)

30 Hanging Knee Raises

30/24 Calorie Row or 300m Run

30 Hanging Knee Raises

30 Wall Ball Thrusters (light)

Target time: sub 12 minutes

Time cap: 16 minutes

Break things up to stay fresh as you head into the next movement.

Try to use the clock to keep your rest periods to no more than 10 seconds.

Stay calm through the row/run, the workout really starts on the back half.



Mobility (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side