Mayhem Affiliate 6/30/2022

CrossFit Mile Zero – CrossFit Open Gym

View Public Whiteboard

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup


3 sets:

50m Jog

3 Inch Worms + 6 Pike Push-ups

3 Deadlifts (empty bar)

10 Alternating Box Step-ups

2. Strength Prep

Athletes will be working back and forth between deadlifts and strict handstand push-ups.

Athletes will build on deadlift across 5 sets, ending at 85% for 1 rep.

For strict deficit HSPU, athletes should choose a deficit that works for their ability (4″/2″ being the suggested deficit). If athletes cannot perform strict deficit, they should modify to strict HSPU, kipping HSPU, or double DB shoulder to overhead (increase reps if working with DBs)

3. Workout Prep

3 sets:

50m Run

2 Box Jumps

2 Power Cleans (build across sets)


Deadlift (1×1 @85%)

Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight

Set 1: 10 reps

Set 2: 8 reps

Set 3: 5 reps

Set 4: 3 reps

Set 5: 1 rep @ 85%

* Rest as needed between sets *


Strict Handstand Push up (5 Sets at 50% reps of Max Reps)

5 Sets:

50% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

Scaling Options:

Strict Handstand Push-ups (+Abmats)

Kipping Handstand Push-ups (+Abmats)

Handstand Push-ups (box)

Pike Push-ups


Dumbbell Shoulder Press


Metcon (AMRAP – Rounds and Reps)

“Lone Star State”

Freedom (RX’d):

16 min AMRAP

200m Run

10 Box Jump Overs (24/20)

4 Power Cleans (185/125)


16 min AMRAP

200m Run

10 Box Jump Overs (20/16)

4 Power Cleans (155/105)


16 min AMRAP

400m/350m Bike Erg

10 Box Step Ups(24/20)

8 Dumbbell Power Cleans (light)

**Target Score**

Target Rounds: 7 +

Minimum Before Scaling: 5


Warm-up (No Measure)

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


1 min Couch Stretch (each side)

1 min Seal Pose
Couch Stretch:

Foot Smash:

Seal Pose: