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

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Strict Weighted Chin up 8 sets of 2 Strict Weighted Chin-ups @70% of 1RM * Rest 1:30 between sets * Scaling options: Unweighted Strict Chin-ups Banded strict chin-ups with a challenging band Chin up negatives (control the descent as much as possible) Workout Workout (Time) Magic Kingdom Mayhem Affiliate version of 2023 Semifinals Workout 1 Independence (RX) 2,500m Bike 10 Manmakers 2×35/25 1,600m Run 10 Manmakers 2×35/25 1,000m Row 10 Manmakers 2×35/25 Liberty 2,000m Bike 10 Manmakers (light) 1,000m Run 10 Manmakers (light) 500m Row 10 Manmakers (light) Target time: 22-25:00 Time cap: 28:00 Start off nice and steady. This is a long workout. Put yourself in an energy deficit early and you’ll dog the run and row. Mobility (No Measure) Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal...Read more