CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Partner Workout (Time) Typhoon Lagoon Mayhem Affiliate version of 2023 Semifinals Workout 6 Independence (RX) For time: 20 Overhead Squats (115/80) 1000m row 6 Wall Walks 3 Legless Rope Climb (OR 6 Regular Rope Climbs) 30 Handstand Push Ups 3 Legless Rope Climb (OR 6 Regular Rope Climbs) 6 Wall Walks 1000m row 20 Overhead Squats (115/80) Liberty For time: 20 Dumbbell Front Squats (light) 800m Row 6 Inch Worms or 1/2 Wall Walks 6 Zombie Rope Climbs 30 Bar Push Ups 6 Zombie Rope Climbs 6 Inch Worms or 1/2 Wall Walks 800m Row 20 Dumbbell Front Squats (light) Target time: 18:00-22:00 Time cap: 25:00Break up movements so that you can remain efficient throughout. Rest between movements here is important. Don’t get into the movement before your body is ready. Slow down and have fun with your partner, close...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard 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...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Skills and Drills Skills and Drills (Checkmark) Pistols: Week 2 Advanced: 5 sets 20-30 seconds bottom of the pistol hold (each leg) Intermediate: 5 sets 10-20 seconds bottom of the pistol hold (each leg) Beginner: 5 sets 10-second bottom of the pistol hold (each leg) (Use band/box/ rig to assist in any way) Alternative Option: 5 sets 10/10 Reverse Barbell Lunges Workout Workout (Time) Disney Springs Mayhem Affiliate version of 2023 Semifinals Workout 7 Independence 3 rounds: 12/10 Calorie Bike or 200m Run 12 toes-to-bars 100ft 2×50/35 Farmers Carry Liberty 3 rounds: 10/8 Calorie Bike or 150m Run 15 Hanging Knee Raises 100ft Farmers Carry (moderate) Target time: 5-7:00 Time cap: 10:00 This is a harder sprint workout. Come out hard (90ish%) and hold on throughout. Do your best to keep the pace fast. Aim to be gassed by the time you’re...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press 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: 6 reps Set 4: 5 reps Set 5: 4 reps Set 6: 3 reps Set 7: 2 reps Set 8: 1 rep at 85% *Rest 2:00 between sets* Shoulder Press 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: 6 reps Set 4: 5 reps Set 5: 4 reps Set 6: 3 reps Set 7: 2 reps Set 8: 1 rep at 85% *Rest 2:00 between sets* High Box Jumps (Distance) 8 sets of 3 High Box Jumps *Choose a challenging height Workout Workout (Time) Animal Kingdom Mayhem Affiliate version of 2023 Semifinals Workout 3 Independence (RX) 10-8-6-4-2 Deadlifts (185/125)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat 8 sets of 1, 2 Second Pause Back Squat + 1 Back Squat. Last 4 Sets @ 75% of 1RM * Rest 2:00 between sets * Front Squat 8 sets of 1, 2 Second Pause Front Squat + 1 Front Squat. Last 4 Sets @ 75% of 1RM * Rest 2:00 between sets * Workout Workout (AMRAP – Reps) Epcot Mayhem Affiliate version of 2023 Semifinals Workout 2 Independence (RX) 3 Sets: 3:00 Amrap 5 Pull Up Complexes (1 Knee to Elbow + 1 Pull Up + 1 Chest to Bar) 25 Air Squats Max Burpee Box Jump Overs (24/20) -rest 1:00 between sets- Liberty 3 Sets: 3:00 Amrap 5 Pull Up Complexes (1 Knee Raise + 1 Jumping Pull Up + 1 Pull Up Negative) 20 Air Squats Max Up Down + Box Step Up (20/16) -rest 1:00...Read more