CrossFit 08/16/2023

CrossFit Mile Zero – CrossFit

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Power Clean + Push Jerk

2 Power Cleans + 1 Push Jerk x 10 sets, Last 5 at 65%

*Complete a set every 1:30 *


Workout (AMRAP – Reps)

Cameron Frye

Freedom (RX+)

Every 5:00 (3 sets)

30/24 Calorie Bike or 500m Run

Max Unbroken Handstand Push Ups

Independence (RX)

Every 5:00 (3 sets)

24/20 Calorie Bike or 400m Run

Max Unbroken Handstand Push Ups


Every 5:00 (3 sets)

20/16 Calorie Bike or 300m Run

Max Unbroken Push Ups

Target number of reps each set:

Kipping HSPU: 10+ Reps

Strict HSPU: 5+ Reps

Minimum number of reps before scaling:

Kipping HSPU: 6 Reps

Strict HSPU: 3 Reps

Aim to keep the time on the bike within +/- 5 seconds.

Don’t burn out your shoulders on the first two sets, save some for Round 3.

Skills and Drills


3 sets of Max Effort:

Advanced & Intermediate: Toes To Bar

Beginner: max effort alternating single leg v-ups or regular v-ups

– rest 2:00 between each set –


Mobility (Checkmark)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)